This 4 day split was designed for someone who's been training for a while and wants to step up their training. The workout has a days on, one day off, one day on, one day off schedule. This workout was designed specifically for pure muscle size.
Each muscle group should be warmed up for 5 minutes. Abdominals should be trained on Mondays and Thursdays with 2-3 exercises, 20 reps per set.
Day 1
Chest and Biceps
Sets: 2 Reps: 15 (warmup) Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Day 2
Legs
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 10
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 4 Reps: 15,12,10,8
Day 3 - rest day
Description is empty
No exercises
Day 4
Back
Sets: 2 Reps: Warmup
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 6
Day 5 - rest day
Description is empty
No exercises
Day 6
Shoulders and Triceps
Sets: 2 Reps: Warmup
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Day 7 - rest day
Description is empty
No exercises