Workout Routine

Free

4 Day Split

by dylanorso

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Workouts are split into 2 days a week day A & day B

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

Workouts

Monday: Upper Body A

Rotator cuffs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 sec

Rotator cuffs

3×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 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

3×5+

Wide grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 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 %

Wide grip lat pulldown

3×12+

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 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 %

Incline Dumbbell Press

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 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

3×8+

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 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 %

Dumbbell Shoulder Press

3×8+

seated incline curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

seated incline curl

3×8+

tricep pushdown

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

tricep pushdown

3×8+

Tuesday: Lower Body A

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
300 sec
2
–
–
5 +
amrap
300 sec
3
–
–
5 +
amrap
300 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

squat

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 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 %

romanian deadlift

3×8+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 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 %

leg press

3×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 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+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
90 sec
2
–
–
15 +
amrap
90 sec
3
–
–
15 +
amrap
90 sec
4
–
–
15 +
amrap
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

4×15+

Ab Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
90 sec
2
–
–
15 +
amrap
90 sec
3
–
–
15 +
amrap
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 %

Ab Crunch

3×15+

Thursday: Upper Body B

Rotator cuffs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 sec

Rotator cuffs

3×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

overhead press

3×5+

Chin Up

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

Chin Up

3×8+

Flat Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Flat Dumbbell Press

3×8+

Iso-Lateral Row Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 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 %

Iso-Lateral Row Machine

3×8+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 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 %

side lateral raise

3×12+

hammer curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

hammer curl

3×8+

skull crushers

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

skull crushers

3×8+

Friday: Lower Body B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
300 sec
2
–
–
5 +
amrap
300 sec
3
–
–
5 +
amrap
300 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

deadlift

3×5+

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
120 sec
3
–
–
8 +
amrap
120 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 %

hack squat

3×8+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

Overload: After 4 successful sessions, 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

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

leg extension

3×12+

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
90 sec
2
–
–
15 +
amrap
90 sec
3
–
–
15 +
amrap
90 sec
4
–
–
15 +
amrap
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 Calf Raise

4×15+

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
90 sec
2
15 +
amrap
90 sec
3
15 +
amrap
90 sec

hanging leg raises

3×15+