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4-Day Split Training Plan
AUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The 4-Day Split Training Plan routine by ggwfx is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 4-day split training program for beginners. It is a very manageable plan to follow because you get Wed/Sat/Sun off. Research has also shown that a 4-day split is just as effective as a 6-day split in building muscle. So, if time to find is difficult this routine should fit better into your schedule. All sets are performed using a reverse pyramid system of 12/10/8/6 repetitions for 4 sets per exercise. Use the heaviest weight possible to reach the prescribed repetitions. Program Design Monday - Day 1 Tuesday - Day 2 Wednesday - Active rest (yoga/foam rolling etc.) Thursday - Day 3 Friday - Day 4 Weekends - Rest Stay Strong Together MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Tue
Workout 2
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Thu
Workout 3
Est. 0 min
6 exercises
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12,10,8,6 Reps
Barbell Push Press
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Fri
Workout 4
Est. 0 min
6 exercises
Dumbbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12,10,8,6 Reps
Barbell Push Press
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
