Advanced 4-Day Split Workout
 This 4-day split workout is not for the beginner. This is a more advanced 4-day
split. Each muscle group is trained twice a week in a fast pace intense workout. This workout has larger rep
ranges and more sets than your average routine. It is designed to pack on muscle mass and increase
strength.
This split routine has a strong emphasis on pyramiding. Pyramiding is a system where the weight is
increased 10-15% While the reps are successively decreased each set until a peak weight is reached. Then the
weights are progressively dropped and the reps increased to mirror the first half.
This system was designed to have short rest periods between sets. 30 seconds for smaller muscle
groups and 60 seconds for larger muscle groups. This may be a little strenuous at first. So, in the beginning,
adjust as needed.
Remember, keep strict form and work each set to failure. Eat a proper weightlifting diet and get
plenty of rest.
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|
MONDAY/THURSDAY
|
SETS
|
REPS
|
| Hanging Leg Raise |
3-4 |
15-20 |
| Leg Extension (warm-up) |
2-3 |
15-20 |
| Squats |
6 |
15-5* |
| Stiff-Leg Deadlifts |
5 |
20-10* |
| Seated Pulley Rows |
5 |
15-6* |
| Front Lat Pull downs |
5 |
15-6* |
| Standing Barbell Curls |
4 |
12-6* |
| Seated Incline Dumbbell Curls |
4 |
12-6* |
| Seated Calf Machine Toe Raise |
5-7 |
12-10* |
| |
|
|
|
TUESDAY/FRIDAY
|
SETS
|
REPS
|
| Crunches |
3-4 |
20-30 |
|
Flat Bench Press
|
6 |
15-5* |
| Incline Dumbbell Press |
5 |
15-6* |
| Barbell Upright Row |
5 |
15-6* |
| Military Press |
5 |
15-6* |
| Incline Barbell Triceps Extensions |
4 |
15-8* |
| Triceps Pulley Push downs |
4 |
15-8* |
| Barbell Reverse Curls |
3-4 |
8-10 |
| Barbell Wrist Curls |
3-4 |
12-15 |
| Standing Calf Machine Toe Raise |
5-7 |
20-10* |
*pyramid set
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