Week 4 is a lighter training week. Consider it an "active de-load". You will still train hard, but the rep ranges are very high and the weight fairly light. This week will allow your joints and connective tissue a chance to recover from the wear and tear that took place over the previous 3 weeks. Once again, do NOT train to failure. Stop each set when you feel like you may fail on the next rep.
You still want to push yourself during week 4. When you can perform 20 reps for a given set, add weight the next time you perform that exercise.
Day 1
Chest, Biceps and Abs
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 3 Rep Goal: 20
Sets: 3 Rep Goal: 15-20
Day 2
Quads, Hamstrings and Calves
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 6 Rep Goal: 15-20
Day 3 - rest day
Description is empty
No exercises
Day 4
Shoulders, Triceps and Abs
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 30
Sets: 4 Rep Goal: 30
Day 5
Back, Traps and Forearms
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 4 Rep Goal: 15-20
Sets: 3 Rep Goal: 15-20
Sets: 3 Rep Goal: 15-20
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises