Workout Routine

Free

BaB 4 day split (1)

by docwalk76

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4 day at home barbell only, weeks 1-4

  1. Back and Bicep: Superset: Flys and concentration curls. Renegage rows and Hammer Curls
  2. Chest and Triceps Superset: Tricep kickbacks and overhead extension, pullover and dips
  3. Legs: Superset: Romanian and goblet, Stepups and glute bridge
  4. Shoulders: Steering wheel, rear delt raise

Starting TM is 80% of 1RM.

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

Workouts

Back and Bicep

push up

Set
Reps
Rest time
1
10 +
amrap
90 sec
2
10 +
amrap
90 sec
3
10 +
amrap
90 sec

push up

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

dumbbell row

3×10

Bent Over Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Bent Over Reverse Fly

3×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

concentration curl

3×10

renegade row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

renegade row

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hammer curl

3×10

Chest and Triceps

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

fly

3×10

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps kickback

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

overhead triceps extensions

3×10

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

pullovers

3×10

Triceps Dip

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Triceps Dip

3×10

push up

Set
Reps
Rest time
1
10 +
amrap
59 sec
2
10 +
amrap
59 sec
3
10 +
amrap
59 sec

push up

3×10+

Legs

Dumbbell Step Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Step Up

3×10

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

elevated glute bridge

3×10

Dumbbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Squat

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

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

romanian deadlift

3×10

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
7
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

goblet squat

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

bulgarian split squat

3×10

Shoulders and CORE

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

overhead press

3×5

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Arnold Press

3×10

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

upright row

3×10

Steering Wheel

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Steering Wheel

3×10

rear delt row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

rear delt row

3×10