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4-Day Split
by Lucien
1 athletes joined
Program Description
Big 🍑
Program Overview
Level
Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Feb 26, 2024 11:45
Last Edited
May 07, 2024 10:48
down_app
Week 1
1 / 12 Weeks
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP
Day 1
1
Belt Squat
3 Sets
6-8 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
6
Decline Crunch
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
6
Vakuum
2 Sets
30 secs
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Single Arm Pushdown
4 Sets
10-12 Reps
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
3
Goblet Squat
3 Sets
8-10 Reps
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Step-Up (Weighted)
2 Sets
AMRAP