Type:
Split
Level:
Intermediate
Days per week:
4 days
Sex:
Male & Female
A higher volume 4 day split workout plan for those who want to gain muscle mass and/or gain weight.
Day 1
Legs
Barbell squat
Sets: 4 Reps: 10
Leg press
Sets: 4 Reps: 10
Leg extensions
Sets: 1 Reps: 10,10,10
Romanian deadlift
Sets: 4 Reps: 10
Lying leg curls
Sets: 4 Reps: 10
Day 2
Chest and Calves
Barbell incline bench press - medium grip
Sets: 4 Reps: 10
Dumbbell bench press
Sets: 4 Reps: 10
Incline dumbbell flyes
Sets: 3 Reps: 10
Butterfly
Sets: 3 Reps: 10
Standing dumbbell calf raise
Sets: 4 Reps: 12
Seated calf raise
Sets: 4 Reps: 12
Day 3 - rest day
Description is empty
No exercises
Day 4
Shoulders and Triceps
Dumbbell shoulder press
Sets: 3 Reps: 10
Side lateral raise
Sets: 3 Reps: 10
Front cable raise
Sets: 3 Reps: 10
Machine shoulder (military) press
Sets: 1 Reps: 15
Lying close-grip barbell triceps extension behind the head
Sets: 3 Reps: 10
Triceps pushdown
Sets: 3 Reps: 10
Tricep dumbbell kickback
Sets: 3 Reps: 10
Day 5
Back and Biceps
Pullups
Sets: 3 Reps: 10
Wide-grip lat pulldown
Sets: 4 Reps: 10
Bent over two-arm long bar row
Sets: 4 Reps: 10
Seated cable rows
Sets: 4 Reps: 10
Close-grip ez bar curl
Sets: 3 Reps: 10
Incline dumbbell curl
Sets: 3 Reps: 10
Reverse barbell curl
Sets: 3 Reps: 12
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises