4 day split

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4 day split

Shared By : blitz

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 115

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Description

Day 1

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	30 sec	10	2
Upper Legs		Barbell Squat	30 sec	6	1
Upper Legs		Barbell Squat	30 sec	3	1
Upper Legs		Barbell Squat	30 sec	1	1
Upper Legs		Barbell Squat	60 sec	5	3
Upper Legs		Leg Press	45 sec	10	1
Upper Legs		Leg Press	45 sec	6	1
Upper Legs		Leg Press	60 sec	8	2
Lower Legs		Standing Calf Raises	60 sec	15	3
Abs		Crunches	45 sec	15	3
Cardio		Treadmill Running	60 min	N/A	N/A

Day 2

Chest, shoulders and triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	30 sec	10	2
Chest		Barbell Bench Press	30 sec	6	1
Chest		Barbell Bench Press	30 sec	3	1
Chest		Barbell Bench Press	45 sec	1	1
Chest		Barbell Bench Press	60 sec	5	3
Chest		Dumbbell Incline Bench Press	30 sec	10	1
Chest		Dumbbell Incline Bench Press	30 sec	6	1
Chest		Dumbbell Incline Bench Press	60 sec	8	2
Shoulders		Standing Military Press	30 sec	10	1
Shoulders		Standing Military Press	30 sec	6	1
Shoulders		Standing Military Press	60 sec	8	2
Shoulders		Dumbbell Lateral Raise	30 sec	10	1
Shoulders		Dumbbell Lateral Raise	30 sec	6	1
Shoulders		Dumbbell Lateral Raise	60 sec	8	2

Day 3

Back, biceps and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	30 sec	10	2
Back		Barbell Deadlift	30 sec	6	1
Back		Barbell Deadlift	30 sec	3	1
Back		Barbell Deadlift	45 sec	1	1
Back		Barbell Deadlift	60 sec	5	3
Back		Wide-Grip Lat Pulldown	30 sec	10	1
Back		Wide-Grip Lat Pulldown	30 sec	60	1
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Cable Seated Row	30 sec	10	1
Back		Cable Seated Row	30 sec	6	1
Back		Cable Seated Row	60 sec	8	2
Abs		Flat Bench Lying Leg Raise	30 sec	10	2
Abs		Flat Bench Lying Leg Raise	60 sec	15	3

Day 4

Biceps and triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		EZ-Bar Curl	30 sec	10	2
Biceps		EZ-Bar Curl	30 sec	6	1
Biceps		EZ-Bar Curl	30 sec	3	1
Biceps		EZ-Bar Curl	45 sec	1	1
Biceps		EZ-Bar Curl	60 sec	8	3
Biceps		Dumbbell Seated Bicep Curl	30 sec	10	1
Biceps		Dumbbell Seated Bicep Curl	30 sec	6	1
Biceps		Dumbbell Seated Bicep Curl	60 sec	8	2
Triceps		Barbell Lying Triceps Extension	30 sec	10	1
Triceps		Barbell Lying Triceps Extension	30 sec	6	1
Triceps		Barbell Lying Triceps Extension	60 sec	8	3
Triceps		Cable Triceps Pushdown	30 sec	10	1
Triceps		Cable Triceps Pushdown	30 sec	6	1
Triceps		Cable Triceps Pushdown	60 sec	8	3

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