4 Day Split | Workout Programs

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

Jul 22, 2024 09:16

Day 2

Deadlift (Barbell)

1 Set

3 Sets

5+ Reps

3+ Reps

@10

Barbell Row

3 Sets

6-10 Reps

Leg Press

2 Sets

10-15 Reps

@8.5

Hamstring Curl

2 Sets

10-15 Reps

@8.5

Bicep Curl (EZ Bar)

2 Sets

6-8 Reps

@7.5

Leg Raise (Captain's Chair)

1 Set

AMRAP

@10

Day 3

Overhead Press (Barbell)

3 Sets

6-10 Reps

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Dip (Bodyweight)

3 Sets

AMRAP

@10

Seated Row (Cable)

3 Sets

8-12 Reps

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

Bicep Curl (Cable)

3 Sets

8-12 Reps

Chest Fly (Machine)

2 Sets

8-12 Reps

Rear Delt Fly (Machine)

2 Sets

8-12 Reps

Day 4

Squat (Barbell)

3 Sets

5 Reps

Romanian Deadlift (Barbell)

2 Sets

8-12 Reps

Shrug (Barbell)

2 Sets

AMRAP

@9.5

Leg Press

3 Sets

6-10 Reps

Seated Calf Raise

3 Sets

12-20 Reps

Leg Extension

2 Sets

10-15 Reps

Bicep Curl (Dumbbell)

2 Sets

10-15 Reps

Day 1

Bench Press (Barbell)

3 Sets

5+ Reps

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

Lat Pulldown

4 Sets

8-12 Reps

Tricep Extension (Cable)

4 Sets

8-12 Reps

Lateral Raise (Dumbbell)

2 Sets

12-20 Reps

Hammer Curl

2 Sets

12-15 Reps