Cover Model Workout Plan: 4-Day Body-Part Split

This cover model workout plan involves four days of strength training per week. It follows a conventional body-part split structure, with dedicated days for: back and biceps, chest and triceps, legs and core, and shoulders.

“I’ve dislocated my shoulder a few times – mostly playing rugby,” says Richard Pearce, former Men’s Fitness cover model.

“I’ve had two operations so I need constant rehab to keep it stable. I do a lot of rotator cuff work. Otherwise, I try to keep things simple.”

Simple, it should be noted, is not the same as easy – especially when you’ve also got a full-time job as a surveyor.

“I hit the gym six times a week, alternating between body parts in a pretty traditional split. I also cycle to and from work – about 10K each way – and do cardio three times a week.”

Of course, packing on the muscle while doing triathlete-level cardio takes dedication in the kitchen as well as the gym.

“I’ll typically have a high-protein breakfast, meat and veg for lunch, then fish or meat and salad for dinner,” he says.

“I also have two protein shakes a day – one after the gym and one in the evening. Sunday is a cheat day – I eat what I want, sometimes in excess, but it stops me craving during the week.”

• Pearce trains six days a week, splitting his sessions into four pairs of body parts.
• Each workout is made up of three supersets – a heavy compound move followed by a lighter isolation hit.

Workout 1: Back and Biceps

1a. Wide-grip pull-up 
1b. Chin-up
2a. Barbell bent-over row
2b. Dumbbell reverse bench flye
3a. DB curl
3b. DB single-arm row

1a. Wide-grip pull-up

Reps: 8
Rest: Go straight into 1b

• Grasp the bar with an overhand grip, hands as wide apart as is comfortable.
• Start from a dead hang with your arms fully extended.
• Pull yourself up by squeezing your lats together.
• Once your chin is over the bar, pause briefly then lower yourself slowly back to the start. 

1b. Chin-up

Reps: 8
Rest: 90 secs, then repeat 1a
Sets: 3

• Grasp the bar with an underhand grip, hands shoulder-width apart.
• Start from a dead hang with your arms fully extended.
• Then pull yourself up by squeezing your lats together.
• Once your chin is over the bar, pause briefly then lower yourself slowly back to the start.

2a. Barbell bent-over row   

Reps: 6
Rest: Go straight into 2b

• Hold a bar with your hands just wider than shoulder-width apart.
• Leaning forward at the hips, pull the bar up until it touches your abs.
• Lower under control. 

2b. Dumbbell reverse bench flye

Reps: 10
Rest: 60 secs, then repeat 2a
Sets: 3

• Lie face down on a bench set at 45˚ with a weight in each hand.
• Keeping your arms slightly bent, raise the weights until they’re level with your shoulders, then lower under control. 

3a. Dumbbell curl

Reps: 8
Rest: Go straight into 3b

• Stand tall with your shoulders back and your feet close together holding a pair of dumbbells with an underhand grip, hands just outside your hips.
• Keeping your elbows tucked in to your sides, curl the dumbbells up towards your chest, stopping just before your forearms reach vertical.
• Lower slowly back to the start.

3b. Dumbbell single-arm row

Reps: 10 each side
Rest: 60 secs, then repeat 3a
Sets: 3

• Hold a dumbbell in one hand with your opposite knee and hand on a bench, and your other leg out to the side.
• With your core braced and a natural arch in your back, lift the weight up towards your side, leading with the elbow.
• Pause at the top before returning to the start.
• Repeat with the other arm.

Workout 2: Chest and Triceps

1a. Wide-grip BB bench press
1b. DB flye
2a. Incline BB bench press
2b. Incline DB flye
3a. DB bench press
3b. DB double-arm skullcrusher

1a. Wide-grip barbell bench press 

Reps: 6
Rest: Go straight into 1b

• Lie on the bench with your feet on the floor directly under your knees.
• Hold the bar with an overhand grip, hands one-and-a-half times shoulder-width apart.
• Slowly lower the bar until it’s almost touching the middle of your chest, taking your elbows out to 90°.
• Drive your feet hard into the floor and push the bar strongly back to the start position.

1b. Dumbbell flye

Reps: 10
Rest: 90 secs, then repeat 1a
Sets: 3

• Lie on a bench holding a dumbbell in each hand directly above your chest with palms facing.
• Make sure your head and upper back are supported by the bench and that your feet are flat on the floor.
• Keeping a slight bend in your elbows, lower the weights slowly out to the side as far as is comfortable.
• Reverse the movement to raise the weights back to the top.

2a. Incline barbell bench press

Reps: 6
Rest: Go straight into 2b

• Hold the bar with an overhand grip, hands just wider than shoulder-width apart.
• Slowly lower the bar until it’s almost touching the middle of your chest, taking your elbows out to 90°.
• Push the bar strongly back to the start position.

2b. Incline dumbbell flye

Reps: 10
Rest: 60 secs, then repeat 2a
Sets: 3

• Lie on an incline bench holding a dumbbell in each hand directly above your chest with palms facing.
• Make sure your head and back are supported.
• Keeping a slight bend in your elbows, lower the weights slowly out to the side as far as is comfortable, then raise the weights back to the top.

3a. Dumbbell bench press

Reps: 8
Rest: Go straight into 3b

• Lie on a bench holding a dumbbell in each hand at shoulder height.
• Keep your feet flat on the floor and your back against the bench.
• Press the weights directly above your head but don’t lock out your elbows.
• Slowly lower the weights back down, flaring your elbows out to the sides.

3b. Dumbbell double-arm skullcrusher

Reps: 12
Rest: 60 secs, then repeat 3a
Sets: 3

• Lying on a bench, hold a dumbbell over your face.
• Lower the weight using your triceps, keeping your upper arms vertical.
• Push back up under control.

Workout 3: Legs and Core

1a. BB deadlift
1b. Kettlebell walking lunge
2a. Stiff-legged BB deadlift
2b. DB lunge
3a. BB squat
3b. KB swing

1a. Barbell deadlift

Reps: 5
Rest: Go straight into 1b

• Grip a barbell with hands shoulder-width apart and feet under the bar.
• Drop your hips, then drive through your heels and push your hips forward to pull the bar up your body.
• Stand straight at the top of the move, then lower the bar under control. 

1b. Kettlebell walking lunge

Reps: 10 each side
Rest: 90 secs, then repeat 1a
Sets: 3

• Holding a kettlebell or a dumbbell in each hand, take a big step forward into a lunge, then push off your front foot to stand.
• Step forward with the other foot and continue, alternating, so you travel forward.

2a. Stiff-legged barbell deadlift

Reps: 8
Rest: Go straight into 2b

• With a very slight bend in your knees, lean forward from the hips – not the waist – and lower the bar down the front of your shins until you feel a good stretch in your hamstrings.
• Don’t let your back round as you lower.
• Reverse the move back to the start and push your hips forward.

2b. Dumbbell lunge

Reps: 12
Rest: 60 secs, then repeat 2a
Sets: 3

• With a weight in each hand, take a big step forward, making sure your knee is over your front foot and not beyond it.
• Lower until both knees are bent at 90˚ before pushing back off your front foot to return to the start position.

3a. Barbell squat

Reps: 5
Rest: Go straight into 3b

• Rest the bar against the back of your shoulders – not on your neck – holding it with an overhand grip, elbows pointing down.
• Your feet should be wider than shoulder-width apart, toes turned out.
• Squat until your thighs are at least parallel to the floor.
• Drive back up through your heels.

3b. Kettlebell Swing

Reps: 20
Rest: 90 secs, then repeat 3a
Sets: 3

• Hold a kettlebell in both hands.
• Bend forward at the hips, swinging the kettlebell between your legs, then pop your hips forward to swing the kettlebell up. 

Workout 4: Shoulders

1. BB overhead press
2. DB overhead press
3a. BB upright row
3b. Seated DB lateral raise

1. Barbell overhead press

Reps: 8
Rest: 90 secs
Sets: 4

• With your feet shoulder-width apart, position a bar on your upper chest, gripping it with hands just wider than shoulder-width apart.
• Press the bar directly upwards until your arms are fully extended.
• Lower the bar back to your chest and repeat.

2. Dumbbell overhead press

Reps: 8
Rest: 60 secs
Sets: 3

• With your feet together, hold a pair of dumbbells at shoulder height.
• Press the dumbbells directly upwards until your arms are fully extended.
• Lower the dumbbells back to your shoulders and repeat.

3a. Barbell upright row

Reps: 8
Rest: Go straight into 3b

• Stand tall holding a barbell with an overhand grip slightly narrower than shoulder-width.
• Lift the bar towards your chin, leading with your elbows, which should point to the ceiling.
• Slowly lower the bar back to the start.

3b. Seated dumbbell lateral raise

Reps: 12
Rest: 60 secs, then repeat 3a
Sets: 3

• Sit on an upright bench holding a dumbbell in each hand by your sides with palms facing.
• Keeping a slight bend in your elbows, raise the weights out to the sides using your muscles and not momentum.
• Stop at shoulder height and return to the start.

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