Overview
The 4-day split workout plan is designed for those who want to focus on building muscle and strength with a dedicated day for each major muscle group. This split allows for more intensity and targeted muscle activation.
Workout Schedule
- Day 1: Chest and Triceps
- Day 2: Back and Biceps
- Day 3: Shoulders and Abs
- Day 4: Legs
Detailed Exercises
Day 1: Chest and Triceps
- Flat Bench Press: 3 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Cable Flys: 3 sets of 10-15 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
- Overhead Tricep Extension: 3 sets of 10-12 reps
Day 2: Back and Biceps
- Deadlifts: 3 sets of 6-10 reps
- Pull-Ups: 3 sets to failure
- Seated Cable Rows: 3 sets of 10-12 reps
- Barbell Bicep Curls: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
Day 3: Shoulders and Abs
- Military Press: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 12-15 reps
- Front Raises: 3 sets of 12-15 reps
- Plank: 3 sets of 30-60 seconds
- Hanging Leg Raises: 3 sets of 15 reps
Day 4: Legs
- Squats: 3 sets of 8-12 reps
- Leg Press: 3 sets of 10-12 reps
- Romanian Deadlifts: 3 sets of 8-12 reps
- Walking Lunges: 3 sets of 20 steps
- Calf Raises: 3 sets of 15-20 reps
Tips for Success
- Use progressive overload to keep building strength over time.
- Focus on controlled movements and proper form for each exercise.
- Rest for 1-2 minutes between sets for compound movements and 30-60 seconds for isolation exercises.
- Prioritize sleep and nutrition to aid recovery and muscle growth.