Workout Routine

Free

Beginner 4 Day Split

by matcou

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Starting TM is 65% of 1RM.

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

Workouts

Day 1 - Chest/Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
90 sec
2
65% 1RM
100 lbs
10
90 sec
3
65% 1RM
100 lbs
10
90 sec

bench press

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec

incline bench press

3×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
65% 1RM
29 lbs
12
90 sec
3
65% 1RM
29 lbs
12
90 sec

cable crossover

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

bench press

1×5+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec

overhead triceps extensions

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

triceps extension

1×5+

Day 2 - Back/Biceps

single arm row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec

single arm row

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10
90 sec

lat pulldown

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
90 sec
2
65% 1RM
100 lbs
10
90 sec
3
65% 1RM
100 lbs
10
90 sec

barbell row

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

seated cable row

1×5+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec

hammer curl

3×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec

concentration curl

3×10

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

seated curl

1×5+

Day 4 - Quads/Hamstrings/Calves

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
15
90 sec
2
65% 1RM
70 lbs
15
90 sec
3
65% 1RM
70 lbs
15
90 sec

leg press

3×15

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec

lunge

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

leg extension

1×5+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

leg curl

1×5+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
90 sec
2
65% 1RM
100 lbs
12
90 sec
3
65% 1RM
100 lbs
12
90 sec

calf raise

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

calf raise

1×5+

Day 5 - Shoulders/Traps/Forearms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
90 sec
2
65% 1RM
16 lbs
8
90 sec
3
65% 1RM
16 lbs
8
90 sec

seated shoulder press

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec

lateral raise

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

seated shoulder press

1×5+

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

shrug

1×5+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
90 sec
2
65% 1RM
16 lbs
12
90 sec
3
65% 1RM
16 lbs
12
90 sec

wrist curl

3×12