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