Javi's 4 Day Split Program

Building muscle with progressive overload, making sure to hit the same muscles twice per week. It is split into two lower body sessions and two upper body. Ideally you can add a rest day in between (for example day 1, day 2, rest, day 4, day 5, rest, rest).

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Week 1

Week 2

Week 3

Week 4

Hip Thrust (Barbell)

Squat (Barbell)

Walking Lunge

Romanian Deadlift (Barbell)

Glute Kickback (Cable)

Leg Press

Walk

Lower, glute emphasis 

Wide Grip Lat Pulldown

Chest Press (Machine)

Standing Shoulder Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Upper body focus 

Bulgarian Split Squat (Dumbbell)

Sumo Deadlift (Barbell)

Step-Up (Weighted)

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Arnold Press

Chest Supported Row (Machine)

Rear Delt Fly (Dumbbell)

Hammer Curl

Overhead Tricep Extension (Cable)

Walking Lunge (Dumbbell)

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