Matt’s Custom Special

Unfussy, a bit above basic ABCD 4-day upper/lower that’s worked well for me when staggered over 4 week in a 3-day split.

I’m in my 40s, very tight on time and have been running this as a home morning workout, squeezing it in at around the 40 minute mark. Translates well to a gym, homebodies will need dumbbells which go up to the heavier side. 

Basic progression, short to medium rep ranges and low set numbers with short rest periods, you have to be confident and comfortable you can judge how close to failure you are as last sets should be at your limit. If you have more time, absolutely do increase sets on all by one to two. I would!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Dumbbell lateral lunge

Lying Leg Raise

Overhead Press (Dumbbell)

Pull-Up (Bodyweight)

Chest Fly (Dumbbell)

Lying Reverse Fly

Incline Bench Press (Dumbbell)

Front Squat (Dumbbell)

Deadlift (Dumbbell)

Lunge (Dumbbell)

Sit Up

Bent Over Row (Dumbbell)

Partial Incline Press (Dumbbell)

Arnold Press

Lateral Raise (Dumbbell)

Push Up

0 reviews for Matt’s Custom Special