Total body 4 day split

Program for 4 days a week.
Aiming for hitting all muscle groups with emphasis on chest and arms , starting each day with compound exercise and ending with an ab finisher.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Overhead Press (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Standing Calf Raise

Hanging Leg Raise

Push 1

Romanian Deadlift (Barbell)

Pull Through (Cable)

Leg Curl

Lat Pulldown

Seated Row (Cable)

Zottman Curl

Preacher Curl (EZ Bar)

Face Pull

Bicep Curl (Cable)

Cable Crunch

Leg Press

Leg Extension

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Decline Bench Press (Dumbbell)

Decline Sit Up (Weighted)

Push 2

Bulgarian Split Squat (Dumbbell)

Hammer Curl (Dumbbell)

Plank

0 reviews for Total body 4 day split