Workout Routine

Free

4 Day Split

by JimBlitz

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Diversity

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

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
90 sec
2
100% 1RM
150 lbs
5
90 sec
3
100% 1RM
150 lbs
5
90 sec
4
100% 1RM
150 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

4×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
12
90 sec
2
100% 1RM
150 lbs
12
90 sec
3
100% 1RM
150 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

3×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
90 sec
2
100% 1RM
25 lbs
8
90 sec
3
100% 1RM
25 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3×8

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
90 sec
2
100% 1RM
150 lbs
5
90 sec
3
100% 1RM
150 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

trap bar deadlift

3×5

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec
2
100% 1RM
45 lbs
12
90 sec
3
100% 1RM
45 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec
2
100% 1RM
45 lbs
12
90 sec
3
100% 1RM
45 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3×12

hanging leg raises

Set
Reps
Rest time
1
12 +
amrap
100 sec
2
12 +
amrap
100 sec
3
12 +
amrap
100 sec

hanging leg raises

3×12+

Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
90 sec
2
100% 1RM
150 lbs
5
90 sec
3
100% 1RM
150 lbs
5
90 sec
4
100% 1RM
150 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4×5

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
90 sec
2
100% 1RM
25 lbs
8
90 sec
3
100% 1RM
25 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Incline Dumbbell Press

3×8

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
90 sec
2
100% 1RM
25 lbs
12
90 sec
3
100% 1RM
25 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Fly

3×12

Dips

Set
Reps
Rest time
1
8 +
amrap
90 sec
2
8 +
amrap
90 sec
3
8 +
amrap
90 sec

Dips

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
90 sec
2
100% 1RM
45 lbs
8
90 sec
3
100% 1RM
45 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
90 sec
2
100% 1RM
150 lbs
8
90 sec
3
100% 1RM
150 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

skull crushers

3×8

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
12 +
amrap
90 sec
2
100% 1RM
110 lbs
12 +
amrap
90 sec
3
100% 1RM
110 lbs
12 +
amrap
90 sec

overhead triceps extension

3×12+

Back & Biceps

Pull-ups

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec
4
5 +
amrap
100 sec

Pull-ups

4×5+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec

dumbbell row

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
90 sec
2
100% 1RM
45 lbs
8
90 sec
3
100% 1RM
45 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec
2
100% 1RM
45 lbs
12
90 sec
3
100% 1RM
45 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3×12

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
90 sec
2
100% 1RM
150 lbs
8
90 sec
3
100% 1RM
150 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Barbell Curl

3×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
90 sec
2
100% 1RM
150 lbs
8
90 sec
3
100% 1RM
150 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

preacher curl

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
90 sec
2
100% 1RM
25 lbs
12
90 sec
3
100% 1RM
25 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3×12

Shoulders & Forearms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
90 sec
2
100% 1RM
150 lbs
5
90 sec
3
100% 1RM
150 lbs
5
90 sec
4
100% 1RM
150 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

4×5

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
90 sec
2
100% 1RM
25 lbs
8
90 sec
3
100% 1RM
25 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Arnold Press

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
90 sec
2
100% 1RM
25 lbs
12
90 sec
3
100% 1RM
25 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

3×12

front raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
90 sec
2
100% 1RM
25 lbs
12
90 sec
3
100% 1RM
25 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front raise

3×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
90 sec
2
100% 1RM
25 lbs
12
90 sec
3
100% 1RM
25 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

rear delt fly

3×12

shrug

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
12
90 sec
2
100% 1RM
150 lbs
12
90 sec
3
100% 1RM
150 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

3×12

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
100% 1RM
110 lbs
5 +
amrap
90 sec
3
100% 1RM
110 lbs
5 +
amrap
90 sec

Wrist Roller

3×5+