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Modified 4 Day Workout Split

The document outlines a 4-day muscle group split workout plan focusing on different muscle groups each day. Day 1 targets chest and shoulders, Day 2 focuses on back and triceps, Day 3 is for legs and biceps, and Day 4 is dedicated to abs with an optional arms finisher. The weekly schedule includes rest and active recovery days to ensure balanced training and recovery.

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115 views2 pages

Modified 4 Day Workout Split

The document outlines a 4-day muscle group split workout plan focusing on different muscle groups each day. Day 1 targets chest and shoulders, Day 2 focuses on back and triceps, Day 3 is for legs and biceps, and Day 4 is dedicated to abs with an optional arms finisher. The weekly schedule includes rest and active recovery days to ensure balanced training and recovery.

Uploaded by

subinp02
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

4-Day Muscle Group Split Workout Plan

Day 1 - Chest + Shoulders (Push Focus)

1. Barbell Bench Press - 4 sets x 5-8 reps

2. Incline Dumbbell Press - 3 sets x 8-10 reps

3. Overhead Barbell Press - 4 sets x 6-8 reps

4. Lateral Raises - 3 sets x 12-15 reps

5. Pec Deck or Dumbbell Flys - 2 sets x 12-15 reps

6. Front Plate Raises (optional) - 2 sets x 15 reps

Day 2 - Back + Triceps

1. Lat Pulldown (Wide Grip) - 4 sets x 8-12 reps

2. Barbell Bent-Over Rows or T-Bar Rows - 4 sets x 8-10 reps

3. Seated Cable Row - 3 sets x 10-12 reps

4. Close-Grip Bench Press - 4 sets x 6-8 reps

5. Overhead Triceps Extensions - 3 sets x 10-12 reps

6. Triceps Rope Pushdowns - 3 sets x 12-15 reps

Day 3 - Legs + Biceps

1. Back Squats - 4 sets x 5-8 reps

2. Romanian Deadlifts - 3 sets x 8-10 reps

3. Walking Lunges / Bulgarian Split Squats - 3 sets x 10 each leg

4. Seated or Lying Leg Curls - 3 sets x 12-15 reps

5. Barbell Curls - 3 sets x 10-12 reps

6. Hammer Curls - 3 sets x 10-12 reps

Day 4 - Abs + Optional Arms Finisher


Core:

1. Hanging Leg Raises - 3 sets x 15 reps

2. Cable Crunches (Heavy) - 3 sets x 12-15 reps

3. Plank with Plate on Back - 3 x 30-60 sec

4. Russian Twists (Weighted) - 3 sets x 20 reps

Optional Arms Finisher:

5. EZ Bar Preacher Curl - 2 sets x 12

6. Triceps Dips or Skullcrushers - 2 sets x 12

Weekly Schedule:

Mon - Chest + Shoulders

Tue - Back + Triceps

Wed - Legs + Biceps

Thu - Abs + Optional Arms

Fri - Rest or Cardio

Sat/Sun - Active Recovery or Off

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