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4 Day Split
by N L
Program Description
ULUL split with lots of supersets to save some time. Add extra sets for abs wherever you feel like it.
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Dec 05, 2023 10:46
Last Edited
May 07, 2024 10:02
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5+ Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-80 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@10