4 Day Split Workout
This workout plan is designed for individuals who have been lifting for a while and want to advance their training. The routine follows a schedule of 2 days on, 1 day off, followed by 1 day on and 1 day off.
Workout Description
This 4 day split was designed for individuals who have been lifting for a while and want to advance their training. This workout was designed specifically for muscle mass. Abdominals will be trained on Monday and Thursday with 2 exercises, 15 reps per set.
For muscle development, the typical load ranges from 75% to 85% of your 1RM (one-repetition maximum). For example, if your 1RM for the bench press is 150 pounds, you should train with a weight between 112 and 127 pounds for your bench presses. Additionally, you can use weights ranging from 30% to 50% of your 1RM for your warm-up sets.
WORKOUT SUMMARY
Main Goal
Build Muscle
Training Level
Intermediate
Program Duration
8 weeks
Days Per Week
4
Time Per Workout
60 minutes
Equipment Required
Power Rack or Smith Machine, Barbell, Weight Bench
Target Gender
Male & Female
Required Equipment
You should be able to complete all the workouts with this basic equipment. If there is anything on this list that you don't have, go check out the Major Fitness Website to find equipment that you can work with. Here is what you will need for this routine:
- Power Rack or Smith Machine
- Weight Plates
- Barbell
- Adjustable Weight Bench
Daily Workout Schedule
Monday: Chest, Biceps and Abs
Exercise
Sets
Reps
Bench Press(warm-up sets)
2
15
Bench Presses
4
8
Incline Cable Fly
3
8
Low To High Cable Fly
3
8
Overhead Bicep Curl
4
8(Each Side)
Cable Wood Chop
3
15
Lying Leg Raise
3
15
Tuesday: Legs
Exercise
Sets
Reps
Romanian Deadlift(warm-up sets)
2
15
Romanian Deadlift
4
8
Landmine Single Leg Deadlift
3
8(Each side)
Back Squat
4
8
Lunges
3
8(Each Side)
Leg Extension
3
8
Standing Calf Raise
4
15, 12, 10, 8
Thursday: Back & Abs
Exercise
Sets
Reps
Pull up
3
8
Bent Over Row
4
10
Straight Bar Pulldown
4
10
Lat Pulldown
3
8
Landmine Twist
3
15
Hanging Leg Raise
3
15
Saturday: Shoulder & Triceps
Exercise
Sets
Reps
Seated Overhead Press(warm-up Set)
2
15
Seated Overhead Press
4
10
Front Raise
3
8
Cable Lateral Raise
3
8
Tricep Extension
3
8
Cable Rear Drive
3
8