I’ve combined an undulatory loading model with a conjugate approach of training to come up with a 4-month plan for maximum strength, power, hypertrophy, and muscular endurance. If you’re interested in the theory behind this system, read my article Periodization for Athletes. Each month you’ll perform a split routine where the upper body is trained on Day 1 and the lower body on Day 2. Perform each day twice a week (e.g., Day 1 on Monday and Thursday, and Day 2 on Tuesday and Friday).

Okay, enough talk. Here’s your assignment over the next 4 months:

Month 1

Day 1 – Upper Body
A1. One-Arm Dumbbell Press: 4-6 x 4-6 @ 50X0, 180s
A2. Close-Neutral-Grip Chin-Up: 4-6 x 4-6 @ 50X0, 180s
B1. Seated Zottman Curl: 3-4 x 10-12 @ 30X0, 90s
B2. Flat EZ-Bar Triceps Extension: 3-4 x 10-12 @ 30X0, 90s
C1. Seated Cable Wrist Curl: 2-3 x 20-25 @ 10X0, 30s
C2. Seated Reverse-Grip Cable Wrist Curl: 2-3 x 20-25 @ 10X0, 30s

Day 2 – Lower Body
A1. Back Squat: 4-6 x 4-6 @ 50X0, 180s
A2. Lying Leg Curl: 4-6 x 4-6 @ 50X0, 180s
B1. Cable Split Squat: 3-4 x 10-12 @ 30X0, 90s
B2. Semi-Stiff-Leg Barbell Deadlift: 3-4 x 10-12 @ 30X0, 90s
C1. Supine Cable Knee-In: 2-3 x 20-25 @ 10X0, 30s
C2. Seated Calf Raise: 2-3 x 20-25 @ 10X0, 30s

Month 2

Day 1 – Upper Body
A1. Flat Barbell Press: 4-6 x 2-4 @ 50X0, 180s
A2. Sternum Chin-Up: 4-6 x 2-4 @ 50X0, 180s
B1. Incline Hammer Curl: 3-4 x 6-8 @ 30X0, 90s
B2. Parallel-Bar Dip: 3-4 x 6-8 @ 30X0, 90s
C1. Seated Dumbbell Wrist Curl: 2-3 x 12-15 @ 10X0, 30s
C2. Seated Reverse-Grip Dumbbell Wrist Curl: 2-3 x 12-15 @ 10X0, 30s

Day 2 – Lower Body
A1. Bent-Knee Deadlift: 4-6 x 2-4 @ 50X0, 180s
A2. Standing Leg Curl: 4-6 x 2-4 @ 50X0, 180s
B1. Back Step-Up: 3-4 x 6-8 @ 30X0, 90s
B2. Reverse Hyperextension: 3-4 x 6-8 @ 30X0, 90s
C1. Decline Sit-Up: 2-3 x 12-15 @ 10X0, 30s
C2. Standing Calf Raise: 2-3 x 12-15 @ 10X0, 30s

Month 3

Day 1 – Upper Body
A1. Incline Barbell Press: 4-6 x 3-5 @ 50X0, 180s
A2. Mixed-Grip Chin-Up: 4-6 x 3-5 @ 50X0, 180s
B1. Standing Reverse-Grip EZ-Bar Curl: 3-4 x 8-10 @ 30X0, 90s
B2. Tiger Bend Push-Up: 3-4 x 8-10 @ 30X0, 90s
C1. Standing Radial Deviation: 2-3 x 15-20 @ 10X0, 30s
C2. Standing Ulnar Deviation: 2-3 x 15-20 @ 10X0, 30s

Day 2 – Lower Body
A1. Front Squat: 4-6 x 3-5 @ 50X0, 180s
A2. Seated Leg Curl: 4-6 x 3-5 @ 50X0, 180s
B1. Rear-Foot-Elevated Dumbbell Split Squat: 3-4 x 8-10 @ 30X0, 90s
B2. Standing Good Morning: 3-4 x 8-10 @ 30X0, 90s
C1. Hanging Leg Raise: 2-3 x 15-20 @ 10X0, 30s
C2. Seated Cable Tibialis Raise: 2-3 x 15-20 @ 10X0, 30s

Month 4

Day 1 – Upper Body
A1. Standing Barbell Press: 4-6 x 1-3 @ 50X0, 180s
A2. Mid-Grip Pull-Up: 4-6 x 1-3 @ 50X0, 180s
B1. Seated One-Arm Preacher Dumbbell Curl: 3-4 x 4-6 @ 30X0, 90s
B2. Decline Close-Grip Barbell Press: 3-4 x 4-6 @ 30X0, 90s
C1. Seated Barbell Wrist Curl: 2-3 x 10-12 @ 10X0, 30s
C2. Seated Reverse-Grip EZ-Bar Wrist Curl: 2-3 x 10-12 @ 10X0, 30s

Day 2 – Lower Body
A1. Snatch-Grip Deficit Deadlift: 4-6 x 1-3 @ 50X0, 180s
A2. Lying Negative-Accentuated Leg Curl: 4-6 x 1-3 @ 50X0, 180s
B1. Front Step-Up: 3-4 x 4-6 @ 30X0, 90s
B2. Glute-Ham Raise: 3-4 x 4-6 @ 30X0, 90s
C1. Cable Woodchop: 2-3 x 10-12 @ 10X0, 30s
C2. Barbell Jump: 2-3 x 10-12 @ 10X0, 30s

If you can barely squeeze in 4 workouts a week, do not read any further. Just do what’s outlined above and don’t upset your wife any more than you already do. For fulltime athletes, students on summer break, locked-out government workers, and those that don’t mind occasional family disputes, consider a double split or even a triple split system for maximum results. Breaking up the training over 2 sessions (A exercises in the morning, B and C exercises at night) or 3 sessions (A exercises in the morning, B exercises in the afternoon, and C exercises in the evening) will produce better results, and catching a nap between those sessions produces the best results!