4 Day Full Body Split

Plan Details

The 4 Day Full Body Split routine by BenjaminGorman is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

Run 4 days/week, test rest day when needed, recommended after DL day First 2 lifts of day are for... Read More

Run 4 days/week, test rest day when needed, recommended after DL day First 2 lifts of day are for power/strength, take to RPE ~8, last set AMRAP. Start at low end of rep range, increase reps by one each week up to high end of rep range, then increase weight and restart cycle. Rest of lifts are accessories, cut sets as needed as time allows. Take accessories to RPE 9-10, go to failure on last set as safe. Increase weight when high end of rep range takes you to RPE ~6-7 Deload when stalling Rep ranges: 4-6 6-8 8-12 10-15 Notes: Dip range 6-12 One arm cable row 10-12 Arnold press 10-12 Hip thrust 15 Face pulls 20 split squat 10 - 12