Workout Routine

Free

4 Day Full Body Split

by andayathletics

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This split was made using Renaissance Periodization’s male physique template.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
180 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
0
180 sec

Incline Machine Press

4×0

Weighted Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
180 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
0
180 sec

Weighted Dips

4×0

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
180 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
0
180 sec

Dumbbell Bench Press

4×0

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
100 sec
2
@RPE9
0
100 sec
3
@RPE9
0
100 sec
4
@RPE9
0
100 sec

dumbbell row

4×0

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
100 sec
2
@RPE9
0
100 sec
3
@RPE9
0
100 sec
4
@RPE9
0
100 sec

close grip lat pulldown

4×0

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
100 sec
2
@RPE9
0
100 sec
3
@RPE9
0
100 sec
4
@RPE9
0
100 sec

lateral raise

4×0

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

squat

4×0

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

hack squat

4×0

Single Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Single Leg Curl

4×0

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Seated Calf Raise

4×0

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

tricep pushdown

4×0

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

seated shoulder press

4×0

Workout 3

Weighted Pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Weighted Pullup

4×0

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

lat pulldown

4×0

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

seated cable row

4×0

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

face pull

4×0

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec

Pec Deck

3×0

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

incline bench press

4×0

Workout 4

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

trap bar deadlift

4×0

Back Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Back Raise

4×0

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

front squat

4×0

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

seated incline curl

4×0

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec

shrug

3×0

Seated Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Seated Calf Extension

4×0