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Optimized 4 Day Workout Split

The document outlines a 4-day optimized workout split focusing on different muscle groups each day: Day 1 for chest and shoulders, Day 2 for back and abs, Day 3 for arms, and Day 4 for legs and abs. It includes specific exercises, sets, and optional cardio for active recovery on Day 5. A weekly plan example is also provided for scheduling workouts.

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amansingh68502
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12 views3 pages

Optimized 4 Day Workout Split

The document outlines a 4-day optimized workout split focusing on different muscle groups each day: Day 1 for chest and shoulders, Day 2 for back and abs, Day 3 for arms, and Day 4 for legs and abs. It includes specific exercises, sets, and optional cardio for active recovery on Day 5. A weekly plan example is also provided for scheduling workouts.

Uploaded by

amansingh68502
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
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OPTIMIZED 4-DAY WORKOUT SPLIT

DAY 1 - CHEST (PRIORITY) + SHOULDERS

- Flat Barbell Bench Press - 4 sets

- Incline Dumbbell Press - 3 sets

- Decline Cable Fly / Pec Deck - 3 sets

- Overhead Press - 3 sets

- Lateral Raises - 3 sets

- Pushups (Slow tempo or weighted) - 2 sets to failure

DAY 2 - BACK + ABS

- Deadlifts - 3 sets

- Bent Over Barbell Rows - 3 sets

- Lat Pulldown / Pull-Ups - 3 sets

- Seated Cable Rows - 3 sets

- Rear Delt Flys - 3 sets

- Shrugs - 3 sets

ABS CIRCUIT (Pick 3):

- Hanging Leg Raises - 3 sets

- Cable Crunch - 3 sets

- Planks - 1 min x 3 rounds

DAY 3 - ARMS (BICEPS, TRICEPS, FOREARMS)

- Rope Tricep Pushdown - 3 sets

- Preacher Curls - 3 sets

- Overhead Dumbbell Extension - 3 sets


- Incline Dumbbell Curls - 3 sets

- Hammer Curls - 2 sets

- Wrist Curls + Extensions Superset - 3 sets

- Reverse Curls - 2 sets

DAY 4 - LEGS + ABS

- Barbell Back Squats - 4 sets

- Dumbbell Romanian Deadlifts - 3 sets

- Leg Press - 3 sets

- Lying or Seated Leg Curl - 3 sets

- Calf Raises (Standing + Seated Superset) - 4 sets

- Glute Bridges or Hip Thrusts - 2 sets

ABS (Circuit Style):

- Decline Sit-Ups - 3 sets

- Russian Twists - 3 sets

- Hanging Knee Raises - 3 sets

OPTIONAL DAY 5 - ACTIVE RECOVERY / CARDIO

- Light cardio (20-30 min walk or incline treadmill)

- Foam rolling and dynamic stretches

- Optional core stability work (bird-dogs, planks, etc.)

WEEKLY PLAN EXAMPLE:

Mon: Chest + Shoulders

Tue: Back + Abs

Wed: Arms
Thu: Legs + Abs

Fri: Chest + Shoulders

Sat: Back + Arms or Legs

Sun: Rest / Recovery

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