4-Day Split Routine
 This 4-Day Split Routine is designed for intermediate bodybuilders to improve
their strength and increase their muscle mass.
In this 4-day split you will be working out each muscle group once a week. This will allow enough
time for growth and recovery. You will be working out MON,TUE,THUR,FRI. Your off days will be WED,SAT,SUN.
Keep within the rep ranges and use as much weight as you can handle with good form. In this system
you want to progressively add weight to each set. It doesn't have to be an extra plate, a simple pound or two will
work fine. If you are unable to use more weight then simply try to squeeze out an extra rep or two. The idea is to
work each set to failure while keeping proper form.
Your rest intervals should be about 60 seconds for smaller muscle groups (biceps, triceps), and
about 90 seconds for larger muscle groups (chest, legs). You should be able to complete each workout in under an
hour.
You will notice an increase in strength in the first couple of weeks, and soon after you should
start putting on some quality muscle mass.
For optimum results follow a quality musle building diet, and get plenty of rest.
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When performing heavy compound exercises like the Squat and bench press, warm up thoroughly
beforehand. For the squat I would recommend 2-3 sets/15 reps of leg extensions or light squatting. For the bench
press 2-3 sets/15 reps of light benching.
|
MONDAY
|
SETS |
REPS
|
| Chest/Triceps |
|
|
| Flat bench press |
4 |
12,10,8,6 |
| Incline dumbbell bench press |
4 |
12,10,8,6 |
| Machine chest fly |
4 |
12,10,8,6 |
| Close grip bench press |
3 |
12,10,8 |
| Lying triceps |
3 |
12,10,8 |
| |
|
|
|
TUESDAY
|
SETS |
REPS
|
| Back/Biceps |
|
|
| Bent over barbell row |
4 |
12,10,8,6 |
| Front pull down |
4 |
12,10,8,6 |
| One arm dumbbell row |
4 |
12,10,8,6 |
| Standing barbell curl |
3 |
12,10,8 |
| Seated dumbbell curl |
3 |
12,10,8 |
| |
|
|
|
THURSDAY
|
SETS |
REPS
|
| Legs |
|
|
| Free weight Squat |
4 |
12,10,8,6 |
| Angled leg press |
4 |
12,10,8,6 |
| Leg extensions |
4 |
12,10,8,6 |
| |
|
|
|
FRIDAY
|
SETS |
REPS
|
| Shoulders |
|
|
| Barbell military press |
4 |
12,10,8,6 |
| Dumbbell lateral's |
4 |
12,10,10,8 |
| Bent over dumbbell lateral's |
4 |
12,10,10,8 |
| Shrugs |
4 |
12,10,8,6 |
|
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