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SIRU SPLIT 4.0?
by taban B.
Program Description
gains pains and veins
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
May 14, 2024 03:25
Last Edited
Jun 03, 2024 07:55
down_app
Week 1
1 / 8 Weeks
Day 2
1
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
2
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8.5
4
Bicep Curl (Cable)
2 Sets
1 Set
15-18 Reps
15-18 Reps
@8
@8.5
Day 3
1
Lateral Raise (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@8.5
3
JM Press
2 Sets
15-25 Reps
@8.5
4
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
5
Overhead Tricep Extension (Cable)
1 Set
10-20 Reps
@8.5
Day 4
1
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
2
Seated Calf Raise
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8
@8.5
3
Sumo Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8.5
4
Reverse Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
5
Squat (Smith Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@8.5
Day 5
1
Lateral Raise (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
2
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@8.5
3B
Decline Push Up
2 Sets
AMRAP
@8.5
4
Bicep Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8.5
5A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
5B
Underhand Lat Pulldown
2 Sets
AMRAP
@8.5
Day 1
1
Seated Calf Raise
3 Sets
12-18 Reps
@8.5
2
Lying Leg Curl
2 Sets
1 Set
13-18 Reps
13-18 Reps
@8
@8.5
3
Hack Squat
1 Set
2 Sets
13-18 Reps
13-18 Reps
@8
@8.5
4
Squat (Smith Machine)
2 Sets
13-18 Reps
@8.5
Day 1
1
Seated Calf Raise
3 Sets
12-18 Reps
@8.5
2
Lying Leg Curl
2 Sets
2 Sets
13-18 Reps
13-18 Reps
@8
@8.5
3
Hack Squat
2 Sets
2 Sets
13-18 Reps
13-18 Reps
@8
@8.5
4
Squat (Smith Machine)
2 Sets
1 Set
13-18 Reps
13-18 Reps
@8
@8.5
Day 2
1
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@8.5
2
Wide Grip Lat Pulldown
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
4
Bicep Curl (Cable)
2 Sets
2 Sets
15-18 Reps
15-18 Reps
@8
@8.5
Day 3
1
Lateral Raise (Machine)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@8.5
2
Incline Chest Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8.5
3
JM Press
1 Set
2 Sets
15-25 Reps
15-25 Reps
@8
@8.5
4
Chest Press (Machine)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8
@8.5
Day 4
1
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@8.5
2
Seated Calf Raise
2 Sets
1 Set
1 Set
12-18 Reps
12-18 Reps
12-18 Reps
@8
@8.5
@9
3
Sumo Deadlift (Barbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@8.5
4
Reverse Lunge (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
5
Squat (Smith Machine)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@8.5
Day 5
1
Lateral Raise (Machine)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@8.5
2
Skull Crusher
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
3A
Tricep Extension (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
3B
Decline Push Up
1 Set
2 Sets
AMRAP
AMRAP
@8
@8.5
4
Bicep Curl (Barbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@8.5
5A
Incline Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
5B
Underhand Lat Pulldown
1 Set
2 Sets
AMRAP
AMRAP
@8
@8.5
Day 2
1
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8.5
2
Wide Grip Lat Pulldown
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@9
3
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4
Bicep Curl (Cable)
4 Sets
15-18 Reps
@8.5
Day 3
1
Lateral Raise (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@9
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9.5
3
JM Press
2 Sets
15-25 Reps
@9.5
4
Chest Press (Machine)
3 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
10-20 Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9.5
2
Seated Calf Raise
3 Sets
12-18 Reps
@9
3
Sumo Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4
Reverse Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
5
Squat (Smith Machine)
3 Sets
12-15 Reps
@10
Day 5
1
Lateral Raise (Machine)
3 Sets
15 Reps
@9.5
2
Skull Crusher
3 Sets
8-12 Reps
@9
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9.5
3B
Decline Push Up
2 Sets
AMRAP
@10
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9.5
5A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
5B
Underhand Lat Pulldown
2 Sets
AMRAP
@10
Day 1
1
Seated Calf Raise
3 Sets
12-18 Reps
@9.5
2
Lying Leg Curl
3 Sets
13-18 Reps
@9.5
3
Hack Squat
1 Set
2 Sets
13-18 Reps
13-18 Reps
@9.5
@10
4
Squat (Smith Machine)
2 Sets
13-18 Reps
@10
5
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 1
1
Seated Calf Raise
4 Sets
12-18 Reps
@9.5
2
Lying Leg Curl
4 Sets
13-18 Reps
@9.5
3
Hack Squat
1 Set
3 Sets
13-18 Reps
13-18 Reps
@9.5
@10
4
Squat (Smith Machine)
3 Sets
13-18 Reps
@10
5
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Bicep Curl (Cable)
2 Sets
2 Sets
15-18 Reps
15-18 Reps
@9.5
@10
Day 3
1
Lateral Raise (Machine)
2 Sets
2 Sets
15 Reps
15 Reps
@8.5
@9
2
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
3
JM Press
3 Sets
15-25 Reps
@9.5
4
Chest Press (Machine)
4 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
10-20 Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9.5
2
Seated Calf Raise
4 Sets
12-18 Reps
@9
3
Sumo Deadlift (Barbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9.5
@10
4
Reverse Lunge (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9.5
5
Squat (Smith Machine)
4 Sets
12-15 Reps
@10
Day 5
1
Lateral Raise (Machine)
4 Sets
15 Reps
@9.5
2
Skull Crusher
4 Sets
8-12 Reps
@9
3A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@9.5
3B
Decline Push Up
3 Sets
AMRAP
@10
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9.5
5A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Underhand Lat Pulldown
3 Sets
AMRAP
@10
Day 1
1
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
2
Squat (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
3
Seated Hamstring Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
4
Reverse Lunge (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
5
Sit Up
2 Sets
15-30 Reps
@10
Day 2
1
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
2
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@8
@8.5
3
Single Arm Iso Row
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
4
Concentration Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@8.5
3
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
Day 4
1
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
65%
70%
75%
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
4
Lunge (Dumbbell)
2 Sets
8-10 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
Day 5
1
Lateral Raise (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
2
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8.5
3
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
60%
65%
70%
4
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
6
Underhand Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
Day 1
1
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@8
@8.5
2
Squat (Barbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
3
Seated Hamstring Curl
2 Sets
2 Sets
15 Reps
15 Reps
@8
@8.5
4
Reverse Lunge (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8.5
5
Sit Up
3 Sets
15-30 Reps
@10
Day 2
1
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
15 Reps
15 Reps
@8
@8.5
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
AMRAP
AMRAP
@8
@8.5
3
Single Arm Iso Row
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
4
Concentration Curl
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8
@8.5
Day 3
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@8.5
3
Chest Fly (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@8.5
4
Tricep Pushdown (Cable)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8
@8.5
Day 4
1
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@8
@8.5
2
Sumo Deadlift (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
65%
70%
75%
3
Leg Extension
1 Set
3 Sets
15 Reps
15 Reps
@8
@8.5
4
Lunge (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8.5
5
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
15 Reps
15 Reps
@8
@8.5
Day 5
1
Lateral Raise (Machine)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8
@8.5
2
Tricep Pushdown (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
3
Bench Press (Wide Grip)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
60%
65%
70%
4
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
15 Reps
15 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8
@8.5
6
Underhand Lat Pulldown
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8
@8.5
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3
Seated Hamstring Curl
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
4
Reverse Lunge (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
5
Sit Up
3 Sets
15-30 Reps
@10
Day 2
1
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8.5
@9
@9.5
3
Single Arm Iso Row
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@9
4
Concentration Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
70%
75%
80%
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
3
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@9
4
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
Day 4
1
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
70%
75%
80%
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
4
Lunge (Dumbbell)
2 Sets
8-10 Reps
@9
5
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 5
1
Lateral Raise (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@9
3
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
65%
70%
75%
4
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
6
Underhand Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
Day 1
1
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@8.5
@9
2
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@10
3
Seated Hamstring Curl
1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@10
4
Reverse Lunge (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8.5
@9
5
Sit Up
4 Sets
15-30 Reps
@10
Day 2
1
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
15 Reps
15 Reps
@8.5
@9
2
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@8.5
@9
@10
3
Single Arm Iso Row
1 Set
3 Sets
10-12 Reps
10-12 Reps
@8.5
@9
4
Concentration Curl
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8.5
@9
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
70%
75%
80%
85%
2
Lateral Raise (Dumbbell)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@8.5
@9
3
Chest Fly (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
4
Tricep Pushdown (Cable)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
@9
Day 4
1
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@8.5
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
70%
75%
80%
85%
3
Leg Extension
1 Set
3 Sets
15 Reps
15 Reps
@8.5
@9
4
Lunge (Dumbbell)
3 Sets
8-10 Reps
@9
5
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
15 Reps
15 Reps
@8.5
@9
Day 5
1
Lateral Raise (Machine)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Tricep Pushdown (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
3
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
65%
70%
75%
80%
4
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
15 Reps
15 Reps
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8.5
@9
6
Underhand Lat Pulldown
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8.5
@9