Unleash your strength with the ManBearPig - 4 Day Torso Limbs Split program, designed for serious lifters looking to sculpt and define their physique over 12 weeks. This comprehensive routine targets both your upper body and legs, featuring a mix of compound and isolation exercises to maximize muscle growth and endurance. Train four days a week with a focus on proper technique and controlled movements, ensuring you push your limits while maintaining safety. Get ready to elevate your workouts and achieve the results you've always wanted!

Solid all-rounder with a good mixture of rep-ranges, great exercise variety and just a fun program.

This program is guaranteed to get you bigger and stronger.

Please note this is on the lower volume, high intensity end. So be prepared to push yourself!

Happy lifting!

ManBearPig -
4 Day Torso Limbs Split

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Use good technique, controlled eccentrics  try to stay within 0-1 RIR. Push isolations super hard.

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pull-Up (Bodyweight)

Bench Press (Dumbbell)

Seated Wide-Grip Row (Cable)

Upright Row (Barbell)

Torso 1

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Standing Calf Raise

Lying Leg Curl

Overhead Tricep Extension (Cable)

Hammer Curl

Limbs 1

Overhead Press (Barbell)

Lateral Raise (Machine)

Bent Over Row (Barbell)

Larson Press

Lat Pulldown

Fly Press (Dumbbell)

Torso 2

High Bar Squat (Barbell)

Back Extension (Weighted)

Leg Extension

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Limbs 2

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