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TLS 4-Day Split Phase 1
General
Intermediate
Barbell
Plan Details
The TLS 4-Day Split Phase 1 routine by willow516 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Thinner, Leaner, Stronger
Routine detail
Day 1
Legs & Butt
Est. 40 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Day 2
Abs
Est. 24 min
9 exercises
Decline Crunch
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Decline Crunch
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Decline Crunch
1 Set x 12 Reps
Day 3
Chest & Triceps
Est. 49 min
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 4
Abs
Est. 22 min
9 exercises
Air Bike
1 Set x 12 Reps
Decline Crunch
1 Set x 12 Reps
Decline Crunch
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Decline Crunch
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Day 5
Butt & Biceps
Est. 39 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 6
Abs
Est. 22 min
9 exercises
Leg Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Decline Crunch
1 Set x 12 Reps
Decline Crunch
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Decline Crunch
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Day 6
Back & Shoulders
Est. 47 min
5 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
