Seriously! You have been doing the same routine for some time now and can’t feel the results like you did before. Basically, it became easy. You now need a bigger challenge that will leave you totally fatigued. You want the feeling you got when you first started working out, when your muscles were on fire for several days after. Where you felt the tingling tension pushing tight against your skin each time you would move. You want that feeling where you felt you were in pain but felt indestructible at the same time. Its time for the Fitness Drive INDESTRUCTIBLE Workout.
If you have questions, Good! It just means you are ready to make a difference. Below is the Fitness Drive INDESTRUCTIBLE Workout, a Full Body Routine to be completed in 4 days. This is designed to challenge your muscles with targeted force for huge impact you can see and feel instantly.
This is an expert routine but can still be done by an intermediate. It is a drop-set and requires 3-5 sets per exercise.
If you don’t know what weight to start with scroll to the bottom for a list (To make the most of each exercise, use a spotter to help push and finish to the last rep each time).
The purpose is to fight that last rep each time when your muscles are on fire and your body’s telling you that you can’t do it, but you can… prove it wrong!
The Fitness Drive INDESTRUCTIBLE Workout (4 times per week) [M/T/Th/F]
In this routine a series of 4 workouts are done. Monday is for the Chest, Triceps, and Calves. Tuesday is for the Legs and Abs. Thursday is for Shoulders and Calves. Friday is for Back, Biceps, and Abs. In this routine each body part is trained once a week for a 4 day workout, with the exception of the abs and calves since they are more resilient. Each day is concentrated on few muscle groups so make it count
This is called a Four-day split and is common among experienced lifters because they involve training fewer body parts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. The pairings a typical with advanced bodybuilders. This bump in volume will ensure that your muscles are sufficiently overloaded to promote growth.
Monday: Chest/Triceps/Calves
| MUSCLE GROUP | EXERCISE | SETS | REPS |
|---|---|---|---|
| Chest | Incline Bench Press | 5 | 10 |
| Chest | Dumbbell Bench Press | 5 | 8,8,10,10,12 |
| Chest | Flat-Bench Dumbbell Flye | 5 | 8,8,10,10,12 |
| Triceps | Rope Pressdown | 4 | 10,10,12,12 |
| Triceps | Dumbbell Kickback | 3 | 10 |
| Triceps | Lying Barbell Extension | 3 | 10 |
| Calves | Standing Calf Raise | 3 | 25 |
| Calves | Seated Calf Raise | 3 | 25 |
Tuesday: Legs/Abs
| MUSCLE GROUP | EXERCISE | SETS | REPS |
|---|---|---|---|
| Quads | Barbell Squat | 5 | 10 |
| Quads | Leg Press | 5 | 8,8,10,10,12 |
| Quads | Leg Extension | 5 | 8,8,10,10,12 |
| Hamstrings | Lying Leg Curl | 3 | 8,10,12 |
| Hamstrings | Romanian Deadlift | 3 | 8,10,10 |
| Hamstrings | Seated Leg Curl | 3 | 8,10,12 |
| Abs | Reverse Crunch | 2 | 20 |
| Abs | Crunch | 2 | 20 |
Thursday: Shoulders/Calves
| Shoulders | Dumbbell Overhead Press | 4 | 12 |
|---|---|---|---|
| Shoulders | Smith Machine Upright Row | 3 | 8,10,12 |
| Shoulders | Dumbbell Lateral Raise | 3 | 10 |
| Calves | Seated Calf Raise | 10 | 10 |
Friday: Back/Biceps/Abs
| MUSCLE GROUP | EXERCISE | SETS | REPS |
|---|---|---|---|
| Back | Barbell Bent-Over Row | 5 | 12 |
| Back | Lat Pulldown | 5 | 8,8,10,12,12 |
| Back | One-Arm Dumbbell Row | 5 | 8,8,8,10,10 |
| Biceps | Barbell Curl | 4 | 10,10,12,12 |
| Biceps | Incline Dumbbell Curl | 3 | 10 |
| Biceps | Preacher Curl Machine | 3 | 10 |
| Abs | Crunch | 3 | 20 |
Should feel and see a major difference in 1st week with an increase in strength in the 3rd week. Should see major transformation after completing 4 weeks.
This chart should help. It takes into account how much you weigh and calculates a percentage of your body weight. The percentages are 65%,75%,85%. If the number is a decimal, just round up or down to the nearest whole number.
| Your Weight | 65% body weight | 75% body weight | 85% body weight |
| 100 | 65 | 75 | 85 |
| 105 | 68.25 | 78.75 | 89.25 |
| 110 | 71.5 | 82.5 | 93.5 |
| 115 | 74.75 | 86.25 | 97.75 |
| 120 | 78 | 90 | 102 |
| 125 | 81.25 | 93.75 | 106.25 |
| 130 | 84.5 | 97.5 | 110.5 |
| 135 | 87.75 | 101.25 | 114.75 |
| 140 | 91 | 105 | 119 |
| 145 | 94.25 | 108.75 | 123.25 |
| 150 | 97.5 | 112.5 | 127.5 |
| 155 | 100.75 | 116.25 | 131.75 |
| 160 | 104 | 120 | 136 |
| 165 | 107.25 | 123.75 | 140.25 |
| 170 | 110.5 | 127.5 | 144.5 |
| 175 | 113.75 | 131.25 | 148.75 |
| 180 | 117 | 135 | 153 |
| 185 | 120.25 | 138.75 | 157.25 |
| 190 | 123.5 | 142.5 | 161.5 |
| 195 | 126.75 | 146.25 | 165.75 |
| 200 | 130 | 150 | 170 |
| 205 | 133.25 | 153.75 | 174.25 |
| 210 | 136.5 | 157.5 | 178.5 |
| 215 | 139.75 | 161.25 | 182.75 |
| 220 | 143 | 165 | 187 |
| 225 | 146.25 | 168.75 | 191.25 |
| 230 | 149.5 | 172.5 | 195.5 |
| 235 | 152.75 | 176.25 | 199.75 |
| 240 | 156 | 180 | 204 |
| 245 | 159.25 | 183.75 | 208.25 |
| 250 | 162.5 | 187.5 | 212.5 |
| 255 | 165.75 | 191.25 | 216.75 |
| 260 | 169 | 195 | 221 |
| 265 | 172.25 | 198.75 | 225.25 |
| 270 | 175.5 | 202.5 | 229.5 |
| 275 | 178.75 | 206.25 | 233.75 |
| 280 | 182 | 210 | 238 |
| 285 | 185.25 | 213.75 | 242.25 |
| 290 | 188.5 | 217.5 | 246.5 |
| 295 | 191.75 | 221.25 | 250.75 |
| 300 | 195 | 225 | 255 |
Fitness Drive 