Coach Nash Jocic 4 day body part split

**Coach Nash Jocic's 4-Day Body Part Split** is a comprehensive 4-week program designed for all fitness levels, from beginners to advanced lifters. This structured routine focuses on bodybuilding and muscle sculpting, featuring 20 workouts that target specific muscle groups each day. You'll engage in a variety of exercises, including barbell and machine workouts, ensuring a balanced approach to strength training. With a time commitment of just 60 minutes per session, this program is perfect for anyone looking to enhance their physique and build strength efficiently. Get ready to challenge yourself and see real results!

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Week 1

Week 2

Week 3

Week 4

Light Jog

Rest

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Decline Bench Press (Barbell)

Pec Fly (Dumbbell)

Chest Fly (Cable)

Bicep Curl (Barbell)

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Wrist Curls

Chest and Biceps

Standing Calf Raise

Seated Calf Raise

Calf Raise (Leg Press)

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Lunge (Dumbbell)

Lying Leg Curl

Stiff Leg Deadlift

Leg Curl

Calves and Legs

Bent Over Row (Barbell)

Underhand Lat Pulldown

T-Bar Row

Seated Row (Cable)

Deadlift (Barbell)

Ab Wheel

Plank

Cable Crunch

Hanging Leg Raise

Back and Abs

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Reverse Wrist Curl (Dumbbell)

Shoulders and Triceps

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