logo
4-Day Split
by Fascist A.
1 athletes joined
Program Description
Bigger!
Program Overview
Level
Beginner, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 29, 2024 02:54
Last Edited
May 07, 2024 10:45
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8
2
Pull-Up (Bodyweight)
6 Sets
8-12 Reps
@8
3
Lat Pulldown
5 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
5 Sets
8-12 Reps
@8
5
Reverse Pec Deck
4 Sets
10 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
5 Sets
12 Reps
@8
3
Dip (Bodyweight)
5 Sets
12 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
2
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
3
Concentration Curl
4 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@8
5
Dumbbell Bench Pullover
5 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
6 Sets
8 Reps
@8
2
Deadlift (Barbell)
6 Sets
8 Reps
@8
3
Leg Extension
5 Sets
10 Reps
@8
4
Leg Curl
5 Sets
10 Reps
@8
5
Lunge (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8
2
Pull-Up (Bodyweight)
6 Sets
8-12 Reps
@8
3
Lat Pulldown
5 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
5 Sets
8-12 Reps
@8
5
Reverse Pec Deck
4 Sets
10 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
5 Sets
12 Reps
@8
3
Dip (Bodyweight)
5 Sets
12 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
2
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
3
Concentration Curl
4 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@8
5
Dumbbell Bench Pullover
5 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
6 Sets
8 Reps
@8
2
Deadlift (Barbell)
6 Sets
8 Reps
@8
3
Leg Extension
5 Sets
10 Reps
@8
4
Leg Curl
5 Sets
10 Reps
@8
5
Lunge (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8
2
Pull-Up (Bodyweight)
6 Sets
8-12 Reps
@8
3
Lat Pulldown
5 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
5 Sets
8-12 Reps
@8
5
Reverse Pec Deck
4 Sets
10 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
5 Sets
12 Reps
@8
3
Dip (Bodyweight)
5 Sets
12 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
2
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
3
Concentration Curl
4 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@8
5
Dumbbell Bench Pullover
5 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
6 Sets
8 Reps
@8
2
Deadlift (Barbell)
6 Sets
8 Reps
@8
3
Leg Extension
5 Sets
10 Reps
@8
4
Leg Curl
5 Sets
10 Reps
@8
5
Lunge (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8
2
Pull-Up (Bodyweight)
6 Sets
8-12 Reps
@8
3
Lat Pulldown
5 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
5 Sets
8-12 Reps
@8
5
Reverse Pec Deck
4 Sets
10 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
5 Sets
12 Reps
@8
3
Dip (Bodyweight)
5 Sets
12 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
2
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
3
Concentration Curl
4 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@8
5
Dumbbell Bench Pullover
5 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
6 Sets
8 Reps
@8
2
Deadlift (Barbell)
6 Sets
8 Reps
@8
3
Leg Extension
5 Sets
10 Reps
@8
4
Leg Curl
5 Sets
10 Reps
@8
5
Lunge (Dumbbell)
3 Sets
10 Reps
@8