4-Day Split

Four days a week: chest and triceps, back and biceps, legs, shoulders and arms.

Chest + Triceps

• Bench Press – 4 × 6–8
• Incline Dumbbell Press – 3 × 8–12
• Cable Fly – 3 × 12–15
• Dip – 3 × 6–10
• Triceps Pushdown – 3 × 10–12
• Overhead Triceps Extension – 2 × 10–12

Back + Biceps

• Deadlift – 3 × 5–6
• Pull-up – 3 × 6–10
• Barbell Row – 3 × 8–10
• Lat Pulldown – 3 × 10–12
• Barbell Curl – 3 × 8–12
• Hammer Curl – 2 × 10–12

Legs

• Back Squat – 4 × 6–8
• Leg Press – 3 × 10–12
• Romanian Deadlift – 3 × 8–10
• Leg Curl – 3 × 10–12
• Leg Extension – 2 × 12–15
• Standing Calf Raise – 4 × 10–15

Shoulders + Arms

• Overhead Press – 4 × 6–8
• Lateral Raise – 4 × 12–15
• Rear Delt Fly – 3 × 12–15
• Skull Crusher – 3 × 8–12
• Dumbbell Curl – 3 × 10–12
• Cable Crunch – 3 × 12–15

All programs