4 Day Split Bodybuilding Split Routine

4 Day Split Bodybuilding Split Routine..............

This 4 day workout routine is in the intermediate to advanced bodybuilders, who is currently starting in the growing season. It's been a little different than other 4 day split on this page in your legs (hams / glutes / quads) are split into 2 separate days.

Abdominal muscles should be trained on Monday and Thursday. Use a mixture of a total of 3 exercises for 6 to 10 sets. Keep rep range for abdominal muscles 15 to 20

If you have any advice on the use of this training or the setting of this training to fit your schedule head over to our muscle building forum and ask.
Daily training schedule:
Monday - Quads / biceps
Quads
Exercise Sets Reps
Squat 4 12,10,8,6
Hack Squat 4 12,10,8,6
Dumbbell Step Up 4 12,10,8,6
Biceps
Exercise Sets Reps
Chin Up 4 10
Prone Incline Dumbbell Curl 3 10,8,6
Alternating Hammer Curl 3 10,8,6
Workout Notes:
Dumbbell Step Up - Step Down around from bank to operate ATVs.
Chin-ups - focus on biceps, not back.
Tuesday - Chest / Calves
Breast
Exercise Sets Reps
Incline Dumbbell Bench Press 4 12,10,8,6
Chest Dip 4 10
Cable crossovers 4 12
Flat Dumbbell Fly 4 12,10,8,6
Calves
Exercise Sets Reps
Calf raises sitting 4 10,8,6
Standing calf raises (leg) 3 15
Workout Notes:
Cable Crossover - nice and slow, squeeze chest at the top of the movement, as if you try to destroy something between your chest muscles are

Wednesday: Closed
Thursday - Leg Curl / Back
Hamstrings
Exercise Sets Reps
Straight Leg Deadlift 4 12,10,8,6
Leg Curl 4 12
Back
Exercise Sets Reps
Underhand barbell row 4 12,10,8,6
Wide Grip Lat-train (or Wide Grip Pullup) 4 10
One-arm dumbbell rows 4 10
Wide Grip Cable Row (overhand grip) 4 12,10,8,6
Workout Notes:
Deadlift - Increase weight on each set
Friday - Shoulders / Traps / Triceps
Shoulders / Traps
Exercise Sets Reps
Barbell Shoulder Press 4 12,10,8,6
Dumbbell Upright Row 4 12,10,8,6
Prone Reverse Raise 4 12,10,8,6
Behind-the-back Shrug 4 12,10,8,6
Triceps
Exercise Sets Reps
Bench Dip 4 10
Lying Triceps Extension 3 10,8,6
Rope Tricep Extension 3 12,10,8
Workout Notes:
Upright row - make arms at right angles, when you look up, focus on media-Delt.
Rope pulldowns - rope apart at the bottom of the movement do not cheat!

Saturday and Sunday: Closed