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