This is the 4 day workout split
The split is performed as follows:
Monday - Shoulders and Back
Tuesday - Legs
Thursday - Chest and Arms
Friday - Lower Body
Nothing is set in stone. Changing things up by using many different exercises, techniques and grips. Generally uses about 4 sets per exercise, but that can vary week in and week out. Most sets work within the 8 to 12 rep range, but occasional drops the weight on the last set and goes for higher reps, sometimes as high as 15-17.
Day 1
Shoulders and Back
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-15
Sets: 4 Reps: 8-15
Day 2
Legs
Sets: 2 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 10-20
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 10-15
Day 3 - rest day
Description is empty
No exercises
Day 4
Chest and Arms
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Day 5
Description is empty
Sets: 2 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 10-15
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises