Workout Routine

Free

4 day split, compound

by jonas.stiborg

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D1 Chest & Triceps, D2 Back &Biceps, D3 Legs & Core, D4 Shoulders & Core. Focus on compound movements and minimize injury

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

Workouts

Day 1 Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
180 sec
2
70% 1RM
105 lbs
8
180 sec
3
80% 1RM
120 lbs
8
180 sec

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

bench press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
80% 1RM
120 lbs
8
120 sec

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

incline bench press

3×8

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec

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

triceps pushdowns

3×10

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
120 sec
2
70% 1RM
75 lbs
10
120 sec
3
80% 1RM
90 lbs
10
120 sec

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

overhead triceps extension

3×10

Day 2 Back & Biceps

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

lat pulldown

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec

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

seated cable row

3×10

pullup

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

pullup

3×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
120 sec
2
70% 1RM
105 lbs
10
120 sec
3
80% 1RM
120 lbs
10
120 sec

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

curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
80% 1RM
20 lbs
10
120 sec

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

hammer curl

3×10

Day 3 Legs & Core

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
120 sec
2
70% 1RM
105 lbs
6
120 sec
3
80% 1RM
120 lbs
6
120 sec

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

squat

3×6

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
80% 1RM
20 lbs
10
120 sec

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

elevated glute bridge

3×10

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec
3
60 sec
120 sec

plank

3×60 s

Day 4 Shoulders & Core + Extra chest

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
80% 1RM
120 lbs
8
120 sec

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

overhead press

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
80% 1RM
20 lbs
10
120 sec

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

lateral raise

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
80% 1RM
20 lbs
10
120 sec

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

front raise

3×10

side plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec
3
60 sec
120 sec

side plank

3×60 s