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TLS Phase 2 / 4 day split
General
Beginner
Barbell
Plan Details
The TLS Phase 2 / 4 day split routine by riri03 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Mike Mathews TLS program
Routine detail
Mon
Chest/Calves
Est. 104 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Walking
1 Set
Tue
Back
Est. 147 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Bulgarian Split squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Walking
1 Set
Thu
Shoulders/Calves
Est. 100 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Walking
1 Set
Fri
Legs/Butt
Est. 113 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Walking
1 Set
