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Georges St-Pierre Workout:
Advanced Four-Day Split

Georges St-Pierre Workout: Advanced Four-Day Split

  • Day 1 - Legs
  • Day 2 - Upper Body Pulls/Abs
  • Day 3 - Upper Body Presses
  • Day 4 - Recovery
  • Repeat Cycle From Day 1

TERMS YOU'LL NEED TO KNOW
  • Tabata: - A form of high intensity interval training for cardio. 20 seconds on, 10 seconds off, repeated 8 times. Go all out during the 20 seconds then rest 10 seconds and repeat.
  • Barbell Complex: - Don't let weight touch the ground for the following cycle. Do all of the exercises in a row with no rest in between exercises.
  • Drop Set: - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.


Day 1: Legs

Advanced Legs Cycle:

Same exercises as Intermediate but when doing Bodyweight Squats, Single Leg Squats, Lunges, Jump Squats and Standing Calves add either a weighted vest or hold dumbbells to increase resistance on your body. Do all of the exercises, then take off the vest or drop the weights and go through the cycle again.

Cardio



Barbell Complex Legs Cycle

Repeat cycle 3 times, rest 90 seconds

Rest 90 seconds. Then move on to the next cycle.


Day 2: Upper Body Pulls/Abs

Advanced Upper Body Pull Cycle:

Same as Intermediate but add weighted vest to both Pullups and inverted lateral rows. Do these two exercises back to back, then strip off vest and repeat the two exercises, with no rest in between. If no vest, use weighted belt on pull-ups and put a plate on your midsection for inverted rows.

Cardio



Upper Body Pull Cycle

Repeat cycle 3 times, rest 90 seconds

  • High PullHigh Pull

    High Pull

    1 warm up set of 10-12 reps
  • High PullHigh Pull

    High Pull

    5 reps
  • pullups pullups

    Pullups (Overhand Grip)

    1 set to failure
  • Medicine Ball SlamsMedicine Ball Slams

    Medicine Ball Slams

    1 set to failure
  • TRX Inverted Lateral Rows TRX Inverted Lateral Rows

    TRX Inverted Lateral Rows (Overhand Grip) or Smith Machine with legs elevated

    1 set to failure
  • Single Arm Dumbbell RowSingle Arm Dumbbell Row

    Single Arm Dumbbell Row

    1 set of 5-12 reps (to failure)
  • Bicep Curls Bicep Curls

    Bicep Curls (Optional)

    1 set to failure
  • Rest 90 seconds. Then move on to the next cycle.



    Abs Cycle

    Repeat cycle 3 times, rest 90 seconds


Exercise Tips:

  • High Pull: An Olympic lift that works your traps but is an overall intense exercise to get the blood flowing. Explode on the way up.
  • Pull-ups: Use Weight Assisted Machine or do Pulldowns if you are not strong enough for Pull-ups. Use an underhand grip and explode up, slow on the way down. This works both back and biceps so I see little need for Arm Curls.
  • TRX Inverted Lateral Rows: Go slightly wider than shoulder length on the TRX Inverted Lateral Rows with Overhand Grip. If there is no TRX, use a Smith Machine and pull yourself up with your legs positioned on a Stability Ball or Bench.

  • Stir The Pot: You do this by positioning your forearms on a stability ball and extending your body up into the plank position, where your back is straight. Keep your abdominals flexed and the rest of your body stationary while using your arms to move the stability ball in a circular motion. You should look like you are stirring a pot.

  • Leg Raises: Bend your knees if you're not strong enough to keep your legs straight. Do this on a pull up bar and it provides a nice stretch for your back at the end of workout.

Day 3: Upper Body Presses

Advanced:

Same as Intermediate but add weighted vest to both Pullups and inverted lateral rows. Do these two exercises back to back, then strip off vest and repeat the two exercises, with no rest in between. If no vest, use weighted belt on pull-ups and put a plate on your midsection for inverted rows.

Cardio

  • Tabata On Stationary Bike Tabata On Stationary Bike

    Tabata On Stationary Bike

    20 sec on, 10 sec off. Repeat 8 times.


  • Upper Body Press Cycle

    Repeat cycle 3 times, rest 90 seconds

    Rest 90 seconds. Then move on to the next cycle.




Exercise Tips:

  • Standing Push Press: You should do this relatively heavy so that you reach failure at approximately 5-8 reps. Only do one Clean, then explode up with Push Presses, resist on the negative to failure.
  • Dumbbell Chest Press Drop Set: Start with heavy weight then drop immediately to a lighter weight, then do one final drop. On the final drop only use one dumbbell each side with other hand to your temple to stabilize. Start with your dominant hand then switch to weaker arm. Only do this cycle once.
  • Upside Down Handstand Pushups: If this is too easy add weighted vest and go through the cycle, then drop weighted vest and repeat the cycle one more time. Note: Use extra caution when doing handstand pushups not to fall on your head, or if using weighted vest, that vest does not come loose and fall on your head.

Day 4: Recovery

Recovery: Make sure to take full recovery days and get lots of sleep. Guys, take your girl out to do something fun to make her feel special.

Striking Truth


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