@doctor_ej

10 months ago

If you are looking to start with a 4 day split or upgrade from a 3 day split, try this out!

Day 1: Upper Body - Push (Chest, Shoulders, Triceps)

-Barbell Bench Press: 4 sets x 8-12 reps
-Dumbbell Shoulder Press: 3 sets x 10-15 reps
-Incline Dumbbell Flyes: 3 sets x 12-15 reps
-Tricep Dips: 3 sets x 12-15 reps
-Lateral Raises: 3 sets x 15-20 reps
-Tricep Rope Pushdown: 3 sets x 12-15 reps

Day 2: Lower Body

-Back Squats: 4 sets x 8-12 reps
-Romanian Deadlifts: 3 sets x 10-15 reps
-Leg Press: 3 sets x 12-15 reps
-Walking Lunges: 3 sets x 12-15 reps per leg
-Leg Curls: 3 sets x 12-15 reps
-Standing Calf Raises: 4 sets x 15-20 reps

Day 3: Rest or Active Recovery

Day 4: Upper Body - Pull (Back, Biceps)

-Bent Over Barbell Rows: 4 sets x 8-12 reps
-Pull-Ups or Lat Pulldowns: 3 sets x 10-15 reps
-Seated Cable Rows: 3 sets x 12-15 reps
-Barbell or Dumbbell Curl: 3 sets x 12-15 reps
-Face Pulls: 3 sets x 15-20 reps
-Hammer Curls: 3 sets x 12-15 reps

Day 5: Full Body - Compound Movements
-Deadlifts: 4 sets x 8-12 reps
-Overhead Press: 3 sets x 10-15 reps
-Pull-Ups or Lat Pulldowns: 3 sets x 10-15 reps
-Bulgarian Split Squats: 3 sets x 12-15 reps per leg
-Dumbbell Chest Press: 3 sets x 12-15 reps
-Tricep Dips: 3 sets x 12-15 reps

Day 6-7: Rest or Active Recovery

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