This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. It's slightly different to other 4 day splits on this site in that legs (hams/glutes/quads) have been split up into 2 separate days.
Abdominals should be trained on Mondays and Thursdays. Use a mixture of 3 exercises for 6 to 10 sets in total. Keep rep range for abdominals between 15 and 20.
If you need any advice on using this workout or adjusting this workout to fit your schedule head over to our muscle building forum and ask.
Day 1
Quads and Biceps
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 10
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Day 2
Chest and Calves
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 10
Sets: 4 Reps: 12
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 10,8,6
Sets: 3 Reps: 15
Day 3 - rest day
Description is empty
No exercises
Day 4
Hamstring and Back
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 12,10,8,6
Day 5
Shoulders, Traps and Triceps
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 10
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 12,10,8
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises