Christian Guzman's 4 Day Split, PPL
Christian Guzman is an American amateur bodybuilder, fitness YouTuber, vlogger, and fitness entrepreneur who is regarded as one of the most widely recognized fitness personalities on the internet. Following his online success, he founded the fitness apparel brand Alphalete Athletics, which offers affordable but high quality 'athleisure' style fitness and lifestyle clothing that has been featured at international bodybuilding events such as BodyPower UK. He is also the owner and operator of the 'industrial-style' Alphalete Gym in Houston, Texas, through which he offers Summer Shredding Workout Plans. Moreover, he also launched the Up Energy Drinks brand, which was slapped two lawsuits by Uptime Sports Nutrition Inc. and Uptime Energy Inc in July 2017 over copyright infringement, but was allowed to run business following a few changes by the end of the year. Despite his successful businesses, he has not neglected his YouTube channel, and often collaborates with other fitness vloggers, most commonly featuring Steve Cook and Maxx Chewning. As of 2017, he has more than 740,000 subscribers on YouTube and more than 1,000,000 followers on Instagram.
About the Program
Category: Hypertrophy
Christian’s routine is what we might call a modern routine, not an old school routine. It focuses on compound exercises where you can work the most muscles in the same session. His planning has push days, pull days and leg days.
In the case of Guzman, he has a day reserved for his shoulders. Being a Men’s Physique Competitor, aesthetics is the most important thing. If not for that, it is a modern routine of pull, push, legs.
Usually a routine of this type is organized as follows: Pull Day – Push Day – Legs Day and start again. Let’s see his planning.
Workout Schedule
Pull Day
- compound
4. Pendlay or barbell row
Guide: Pendlay or barbell row Guide
Type: compound
- 3 sets of 8-10 reps
- isolation
6. Alternating dumbbell curl
Guide: Alternating dumbbell curl Guide
Type: isolation
- 4 sets of 8-10 reps
- isolation
7. Dumbbell hammer curl or reverse curl
Guide: Dumbbell hammer curl or reverse curl Guide
Type: isolation
- 4 sets of 10-12 reps
Push Day
- compound
2. Incline dumbbell press
Guide: Incline dumbbell press Guide
Type: compound
- 5 sets of 8-10 reps
- isolation
4. Cable triceps push-down
Guide: Cable triceps push-down Guide
Type: isolation
- 5 sets of 10-12 reps
- isolation
5. Overhead triceps extension
Guide: Overhead triceps extension Guide
Type: isolation
- 4 sets of 12-15 reps
Legs Day
SUPERSETS
isolation4.1. Seated calf raise superset with Hamstring curl
Guide: Seated calf raise superset with Hamstring curl Guide
Type: isolation
- 4 sets of 12-15 reps
isolation4.2. Seated Leg Hamstring Curl
Guide: Seated Leg Hamstring Curl Guide
Type: isolation
- 3 sets of 12 reps
Shoulders Day
- isolation
2. Side lateral dumbbell raise
Guide: Side lateral dumbbell raise Guide
Type: isolation
- 5 sets of 12-15 reps
- isolation
3. Chest-supported rear-delt fly
Guide: Chest-supported rear-delt fly Guide
Type: isolation
- 4 sets of 10-12 reps
- isolation
4. Side lateral machine
Guide: Side lateral machine Guide
Type: isolation
- 4 sets of 12-15 reps
- compound
5. Upright row or dumbbell shrug
Guide: Upright row or dumbbell shrug Guide
Type: compound
- 4 sets of 10-12 reps