The Ideal Worksout - 4-Day Split

by Dave P.

1 athletes joined

Program Description

How to Choose Weight: Use a weight on the lower end of the rep range and complete the set. Once you hit the upper end of the rep range, increase the weight by about 10 pounds and repeat How to Complete Reps: Use the 4-2-4 method when lifting these weights to get maximum results. This means: 4 second lift, 2 second pause, 4 second lowering Notes from Mike: Complete one workout every 96 hours. Warmup on the compound lift and only warmup as is necessary. You should have but one working set. This program is specifically designed to target the larger muscles in a minimalist fashion. Do not gauge the success of this program off of “feeing” such as being sore or achieving a pump. Instead gauge the success upon wether or not you are stronger the next time you perform that workout.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Sep 08, 2025 11:34
Last Edited
Sep 08, 2025 01:18

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.9%

Lats

10.6%

Triceps

9.9%

Chest

9.2%

Abs

9.2%

Glutes

7.7%

Calves

Front Delts

6.3%

Upper Back

5.6%

Hamstrings

5.6%

Middle Delts

3.5%

Rear Delts

2.8%

Adductors

2.8%

Lower Back

1.4%

Biceps

1.4%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Chest Fly (Dumbbell)

6-10 reps

Incline Bench Press (Barbell)

1-3 reps

Straight Arm Pulldown

6-10 reps

Chin-Up (Bodyweight)

6-10 reps

Deadlift (Smith Machine)

6-10 reps

Day 1

Chest Fly (Dumbbell)

6-10 reps

Incline Bench Press (Barbell)

1-3 reps

Straight Arm Pulldown

6-10 reps

Chin-Up (Bodyweight)

6-10 reps

Deadlift (Smith Machine)

6-10 reps

Day 1

Chest Fly (Dumbbell)

6-10 reps

Incline Bench Press (Barbell)

1-3 reps

Straight Arm Pulldown

6-10 reps

Chin-Up (Bodyweight)

6-10 reps

Deadlift (Smith Machine)

6-10 reps

Day 1

Chest Fly (Dumbbell)

6-10 reps

Incline Bench Press (Barbell)

1-3 reps

Straight Arm Pulldown

6-10 reps

Chin-Up (Bodyweight)

6-10 reps

Deadlift (Smith Machine)

6-10 reps

Day 2

Leg Extension

12-20 reps

Squat (Smith Machine)

12-20 reps

Standing Calf Raise

12-20 reps

Sit Up

12-20 reps

Day 2

Leg Extension

12-20 reps

Squat (Smith Machine)

12-20 reps

Standing Calf Raise

12-20 reps

Sit Up

12-20 reps

Day 2

Leg Extension

12-20 reps

Squat (Smith Machine)

12-20 reps

Standing Calf Raise

12-20 reps

Sit Up

12-20 reps

Day 2

Leg Extension

12-20 reps

Squat (Smith Machine)

12-20 reps

Standing Calf Raise

12-20 reps

Sit Up

12-20 reps

Day 3

Lateral Raise (Dumbbell)

6-10 reps

Bent-Over Lateral Raise

6-10 reps

Chin-Up (Bodyweight)

6-10 reps

Tricep Extension (Dumbbell)

6-10 reps

Dip (Bodyweight)

3-5 reps

Day 3

Lateral Raise (Dumbbell)

6-10 reps

Bent-Over Lateral Raise

6-10 reps

Chin-Up (Bodyweight)

6-10 reps

Tricep Extension (Dumbbell)

6-10 reps

Dip (Bodyweight)

3-5 reps

Day 3

Lateral Raise (Dumbbell)

6-10 reps

Bent-Over Lateral Raise

6-10 reps

Chin-Up (Bodyweight)

6-10 reps

Tricep Extension (Dumbbell)

6-10 reps

Dip (Bodyweight)

3-5 reps

Day 3

Lateral Raise (Dumbbell)

6-10 reps

Bent-Over Lateral Raise

6-10 reps

Chin-Up (Bodyweight)

6-10 reps

Tricep Extension (Dumbbell)

6-10 reps

Dip (Bodyweight)

3-5 reps

Day 4

Leg Extension

12-20 reps

Squat (Smith Machine)

12-20 reps

Standing Calf Raise

12-20 reps

Sit Up

12-20 reps

Day 4

Leg Extension

12-20 reps

Squat (Smith Machine)

12-20 reps

Standing Calf Raise

12-20 reps

Sit Up

12-20 reps

Day 4

Leg Extension

12-20 reps

Squat (Smith Machine)

12-20 reps

Standing Calf Raise

12-20 reps

Sit Up

12-20 reps

Day 4

Leg Extension

12-20 reps

Squat (Smith Machine)

12-20 reps

Standing Calf Raise

12-20 reps

Sit Up

12-20 reps

Day 1

Chest Fly (Dumbbell)

1 Set

6-10 Reps

Incline Bench Press (Barbell)

1 Set

1-3 Reps

Straight Arm Pulldown

1 Set

6-10 Reps

Chin-Up (Bodyweight)

1 Set

6-10 Reps

Deadlift (Smith Machine)

1 Set

6-10 Reps

Day 2

Leg Extension

1 Set

12-20 Reps

Squat (Smith Machine)

1 Set

12-20 Reps

Standing Calf Raise

1 Set

12-20 Reps

Sit Up

1 Set

12-20 Reps

Day 3

Lateral Raise (Dumbbell)

1 Set

6-10 Reps

Bent-Over Lateral Raise

1 Set

6-10 Reps

Chin-Up (Bodyweight)

1 Set

6-10 Reps

Tricep Extension (Dumbbell)

1 Set

6-10 Reps

Dip (Bodyweight)

1 Set

3-5 Reps

Day 4

Leg Extension

1 Set

12-20 Reps

Squat (Smith Machine)

1 Set

12-20 Reps

Standing Calf Raise

1 Set

12-20 Reps

Sit Up

1 Set

12-20 Reps