4-Day Intermediate Split Workout

Workouts for Mass Hits: 6740
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days. 4-Day Intermediate Split Workout
From The Bodybuilding.com Workout Database

Schedule

 

  SUNDAY   MONDAY   TUESDAY   WEDNESDAY   THURSDAY   FRIDAY   SATURDAY

 
Workout #1

 
Workout #2

 

 
Workout #1

 
Workout #2

 

 

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.


Workout #1

 

 

EXERCISE Set #1 Set #2 Set #3
Flat Bench Presses - 10-12 Reps      
Incline Flyes - 10-12 Reps      
Chins - 10-12 Reps      
One-Arm Rows - 10-12 Reps      
Standing Barbells Curls - 10-12 Reps      
Concentration Curls - 10-12 Reps      
Crunches - 20-30 Reps      
Leg Raises - 15-20 Reps      

Workout #2

 

 

EXERCISE Set #1 Set #2 Set #3
Squats - 12-15 Reps      
Leg Extensions - 12-15 Reps      
Lying Leg Curls - 15-20 Reps      
Standing Calf Raises - 15-20 Reps      
Seated Calf Raises - 15-20 Reps      
Shoulder Presses - 12-15 Reps      
Lateral Raises - 12-15 Reps      
Dumbell Shrugs - 12-15 Reps      
Triceps Pushdowns - 10-12 Reps      
One-Arm Cable Pushdowns - 10-12 Reps      

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