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Oldschool 4day Split (higher rep)
by Konstiii
10 athletes joined
Program Description
Oldschool split the body to 4 days, train each muscle group to the limit, 1x a week. Non-influence-Hype-BS
Program Overview
Level
Advanced, Intermediate, Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Feb 26, 2024 01:03
Last Edited
May 07, 2024 10:50
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9