(Archived) 4 Day Splitskis

**4 Day Splitskis** is an 18-week program designed to maximize your strength and muscle gains through a balanced four-day split routine. Each week, you'll focus on push, pull, and leg workouts, ensuring comprehensive muscle engagement and recovery. With a variety of exercises like barbell bench presses, deadlifts, and squats, this program is tailored for those ready to elevate their lifting game. Equip yourself with a full gym and get ready to challenge your limits!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Extension (Dumbbell)

Monday - Push

Romanian Deadlift (Dumbbell)

Pull-Up (Weighted)

Barbell Row

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Tuesday - Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Hamstring Curl

Walking Lunge (Dumbbell)

Hanging Leg Raise

Cable Crunch

Friday - Legs + Abs

Single Arm Row (Dumbbell)

Face Pull

Preacher Curl (Barbell)

Dip (Weighted)

Saturday - Upper Body (Volume)

Deadlift (Barbell)

DELOAD-1/2 sets 60%

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