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INTERMEDIATE 4 DAY SPLIT WORKOUT

Recommend Supplements For This Workout:

  1. Whey Protein (pre/post workout)
  2. Creatine (daily/post workout)
  3. Simple Carbs (post workout only)
  4. Multi-Vitamin (every morning)

Workout Summary:

Training Level: Intermediate
Main Goal: Build Muscle
Days Per Week: 4
Workout Type: Split
Designed By: Troy A. Dolfi

Description of Workout:

This 4 day split was designed for someone who's been training for a while and wants to step up their training. The workout has a days on, one day off, one day on, one day off schedule. This workout was designed specifically for pure muscle size.

Each muscle group should be warmed up for 5 minutes. Abdominals should be trained on Mondays and Thursdays with 2-3 exercises, 20 reps per set.

Daily Workout Schedule:

Monday - Chest/Biceps
Chest
Exercise Sets Reps
Bench Presses (2 x warmup sets) 2 15
Bench Presses 3 8
Incline Dumbbell Bench Presses 3 8
Incline Flys 3 8
Biceps
Exercise Sets Reps
Barbell Curls 3 8
Dumbbell Curls 3 8
Concentration Curls 3 8
Tuesday - Legs
Hamstrings
Exercise Sets Reps
Stiff-Leg Deadlifts 3 8
One-Leg Leg Curls 3 8
Quads
Exercise Sets Reps
Squats 3 10
Leg Presses 3 8
Leg Extension 3 8
Calves
Exercise Sets Reps
Standing Calf Raise 4 15,12,10,8

Wednesday: Rest Day

Thursday - Back
Back
Exercise Sets Reps
Pullups 2 Warmup
Barbell Row 3 8
Seated Row 3 8
One-Arm Dumbbell Row 3 8
Deadlifts 3 6

Friday: Rest Day

Saturday - Shoulders and Triceps
Shoulders
Exercise Sets Reps
Dumbbell Press 2 Warmup
Military Press 3 8
Front Raise 3 8
Bent Over Dumbbell Laterals 3 8
Triceps
Exercise Sets Reps
Cable Pushdowns ("V" Bar) 3 8
Close-Grip Bench Presses 3 8
Overhead Dumbbell Extensions 3 8

Sunday: Rest Day

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