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 Upper/Lower Body Split WorkoutSchedule
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| Workout #1 |
Workout #2 |
Workout #3 |
Workout #4 |
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 |
| Bench Press Or Incline Bench Press - 6 Reps | ||
| Wide Grip Pull Ups - 6 Reps | ||
| DB Bench Press - 8-10 Reps | ||
| Close Grip Chins - 8-10 Reps | ||
| Incline Bench Press Or Bench Press - 15-20 Reps | ||
| Wide Grip Lat Pull Down - 15-20 Reps | ||
| Incline DB Curl - 8 Reps | ||
| Dips - 8-10 Reps | ||
| Close Grip Preacher Curl - 15-20 Reps | ||
| One Arm Cable Tricep Extensions - 15-20 Reps |
Workout #2
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Set #6 |
| Squats - 5-20 Reps | ||||||
| Leg Press Or Hack Squats - 12 Reps | ||||||
| Leg Extension - 15-20 Reps | ||||||
| Seated Or Standing Calf Raises - 5 Reps | ||||||
| Abs - 200 total Reps |
Workout #3
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Barbell Shoulder Press - 6 Reps | |||
| Bent Over Barbell Row - 6 Reps | |||
| Front Or Side Lateral DB Raises - 8-10 Reps | |||
| Close Grip Cable Row - 8-10 Reps | |||
| Upright Rows - 15-20 Reps | |||
| Wide Grip Cable Row - 15-20 Reps | |||
| Bent Over Lateral DB Raises - 15-20 Reps | |||
| Barbell Curl - 8 Reps | |||
| Close Grip Bench Press Or Skull Crushers - 8-10 Reps | |||
| DB Shrugs - 10 Reps |
Workout #4
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| Straight Leg Barbell Deadlifts - 5 Reps | |||||
| Straight Leg DB Deadlifts - 10 Reps | |||||
| Leg Curl - 15-20 Reps | |||||
| Seated Or Standing Calf Raises - 5 Reps | |||||
| Abs - 200 total Reps |