While talking with some friends recently about different workout programs and routines, we got on the subject of split workouts.  My one friend mentioned a routine he’s been working on, 4 Day Split, similar to the one posted here, but just a little bit different.  Its a nice 2 day on, 1 day off routine. Not too tough, yet should definitely help you pack on some muscle.

 

Day 1: Upper Body

  • Bench Press: 4 sets of 6-8 reps
  • Bent Over Row: 4 sets of 6-8 reps
  • Dumbbell Shoulder Press: 3 sets of 10-12 reps
  • Bicep Curl: 3 sets of 10-12 reps
  • Rope Tricep Pull-downs: 3 sets of 10-12 reps

Day 2: Lower Body

  • Front Squat: 4 sets of 6-8 reps
  • Deadlift: 4 sets of 6-8 reps
  • Lunges: 3 sets of 10-12 reps
  • Hamstring Curl: 3 sets of 10-12 reps
  • Standing Calf Raises: 3 sets of 10-12 reps

Day 3: Cardio/Off

Day 4: Upper Body

  • Incline Bench Press: 4 sets of 6-8 reps
  • Lat Pull-down: 4 sets of 6-8 reps
  • Barbell Shoulder Press: 3 sets of 10-12 reps
  • Front Lateral Raises: 3 sets of 10-12 reps
  • Dips: 3 sets of 10-12 reps

Day 5: Lower Body

  • Back Squat: 4 sets of 6-8 reps
  • Stiff-Legged Deadlift: 4 sets of 6-8 reps
  • One-Legged Squats/Leg Press: 3 sets of 10-12 reps
  • Hamstring Curl: 3 sets of 10-12 reps
  • Seated Calf Raises: 3 sets of 10-12 reps

Day 6 And 7: Cardio/Off

Related Post