4 split training plan
Explanation
With the 4 split, the training content is spread over 4 days. The aim of the training is to build muscle with 60 minutes per training unit.
After the chest and shoulder muscles training plan and the leg muscles training plan, you should take a break of 1 day. Eat a diet rich in carbohydrates before training. A protein-rich diet is recommended after exercise.
See Muscle Building and Diet for more information
Training plan
Day 1: chest and shoulders
- Bench press 3 sets of 8, 7, 6 reps 1:30 min break
- Dips 3 sets of 12, 12, 12 reps 1:30 min break
- butterfly 3 sets of 10, 9, 8 reps 1:30 min break
- Incline bench press 3 sets of 8, 7, 6 reps 1:30 min break
- Neck presses 3 sets of 10, 10, 10 repetitions 1:30 min break
- Lateral raises 3 sets of 10, 10, 10 reps 1:30 min break
- Butterfly reverse 3 sets of 10, 10, 10 reps 1:30 min break
- Neck pulling 3 sets of 10, 10, 10 repetitions 1:30 min break
Day 2: back and stomach
- Lat pull 3 sets of 12, 10, 8 reps 1:30 min break
- Back isolator 3 sets of 12, 10, 8 reps 1:30 min break
- Pull-ups tight 3 sets of 15, 12, 10 repetitions 1:30 min break
- Hyperextension 3 sets of 20, 20, 20 reps 1:30 min break
- abdominal crunch 5 sets of 4x25 repetitions, 30 sec rest
- reverse crunch 5 sets 4x25 repetitions 30 sec rest
Day 3: legs
- Squats 4 sets of 12, 10, 9, 8 reps 1:30 min break
- Calf lifter 4 sets of 15, 15, 12, 10 reps 1:30 min break
- Hamstrings 4 sets of 12, 10, 9, 8 reps 1:30 min break
- Leg extension 4 sets of 12, 10, 9, 8 reps 1:30 min break
- Adductor training 4 sets of 15, 12, 10, 8 reps 1:30 min break
Day 4: arms and stomach
- Biceps curl 4 sets of 15, 12, 12, 8 reps 1:30 min break
- Hammer curl 4 sets of 15, 12, 12, 8 reps 1:30 min break
- Triceps extension 4 sets of 15, 12, 12, 8 reps 1:30 min break
- Abdominal crunch 5 sets of 4x25 repetitions, 30 sec rest
- side push-ups 5 sets of 4x25 repetitions, 30 sec rest
