Unleash your inner strength with the Oldschool 4-Day Split (Higher Rep) program! Over the course of 8 weeks, you'll engage in a balanced routine targeting all major muscle groups, with dedicated days for Chest/Biceps and Legs/Lower Body. This program emphasizes higher rep ranges to build endurance and muscle definition, utilizing a full gym setup. Get ready to push your limits and transform your physique with a classic approach to training that delivers results!

Oldschool split the body to 4 days, train each muscle group to the limit, 1x a week. Non-influence-Hype-BS

Oldschool 4day Split (higher rep)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Chest Fly (Machine)

Decline Bench Press (Dumbbell)

Chest Press (Machine)

Incline Curl (Dumbbell)

Preacher Curl (Barbell)

Bicep Curl (Cable)

Chest/Biceps

Squat (Barbell)

Romanian Deadlift (Barbell)

Sit Up

Lying Leg Raise

Leg Extension

Leg Curl

Lunge (Bodyweight)

Legs/Lower Body

Lat Pulldown

Seated Row (Cable)

T-Bar Row

High Row

Dumbbell Row

Back

Lateral Raise (Machine)

Lateral Raise (Cable)

Lying Rear Lateral Raise

Shoulder Press (Machine)

Skull Crusher

Dip (Bodyweight)

V-Handle Tricep Pushdown (Cable)

Shoulders/Triceps

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