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The five-day split that James Grage uses, and which is the basis of the Rewired Trainer, is a bit old-school. But that’s not a bad thing! Each day, you’ll come in with around 15-20 sets to work with, a lineup of proven movements, and the singular assignment of making them as intense as you can.
If you’re used to chest and leg workouts that demand 25 sets or more, this may take a little getting used to. But think of it this way: You’re not just trying to survive today’s workout; you’re trying to get maximum stimulation out of each and every rep. Just like life, this routine is as easy or hard as you make it.
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Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging-Treadmill
15 minutes, 55-60%-
Warm-up Superset
![Isometric Wipers]()
![Isometric Wipers]()
Isometric Wipers
1 set of 20 reps![Push Up to Side Plank]()
![Push Up to Side Plank]()
Push Up to Side Plank
1 set of 20 reps (10 each side)-
Superset
![Barbell Bench Press - Medium Grip]()
![Barbell Bench Press - Medium Grip]()
Barbell Bench Press – Medium Grip
3 sets of 15, 12, 10 reps![Cable Crossover]()
![Cable Crossover]()
Cable Crossover
3 sets of 15, 12, 10 reps-
Triset
![Barbell Incline Bench Press - Medium Grip]()
![Barbell Incline Bench Press - Medium Grip]()
Barbell Incline Bench Press – Medium Grip
3 sets of 15, 12, 10 reps![Dips - Chest Version]()
![Dips - Chest Version]()
Dips – Chest Version
3 sets of 15, 12, 10 reps![Incline Dumbbell Flyes]()
![Incline Dumbbell Flyes]()
Incline Dumbbell Flyes
3 sets of 15, 12, 10 reps
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