4-Day Upper/Lower Body Split

Workouts for Mass Hits: 8162

 

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

4 Day Upper/Lower Body Split Workout

Schedule

 

  SUNDAY   MONDAY   TUESDAY   WEDNESDAY   THURSDAY   FRIDAY   SATURDAY

 
Workout #1

 
Workout #2

 

 
Workout #3

 
Workout #4

 

 

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.


Workout #1

 

 

EXERCISE Set #1 Set #2
Bench Press Or Incline Bench Press - 6 Reps    
Wide Grip Pull Ups - 6 Reps    
DB Bench Press - 8-10 Reps    
Close Grip Chins - 8-10 Reps    
Incline Bench Press Or Bench Press - 15-20 Reps    
Wide Grip Lat Pull Down - 15-20 Reps    
Incline DB Curl - 8 Reps    
Dips - 8-10 Reps    
Close Grip Preacher Curl - 15-20 Reps    
One Arm Cable Tricep Extensions - 15-20 Reps    

Workout #2

 

 

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6
Squats - 5-20 Reps            
Leg Press Or Hack Squats - 12 Reps            
Leg Extension - 15-20 Reps            
Seated Or Standing Calf Raises - 5 Reps            
Abs - 200 total Reps            

Workout #3

 

 

EXERCISE Set #1 Set #2 Set #3
Barbell Shoulder Press - 6 Reps      
Bent Over Barbell Row - 6 Reps      
Front Or Side Lateral DB Raises - 8-10 Reps      
Close Grip Cable Row - 8-10 Reps      
Upright Rows - 15-20 Reps      
Wide Grip Cable Row - 15-20 Reps      
Bent Over Lateral DB Raises - 15-20 Reps      
Barbell Curl - 8 Reps      
Close Grip Bench Press Or Skull Crushers - 8-10 Reps      
DB Shrugs - 10 Reps      

Workout #4

 

 

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Straight Leg Barbell Deadlifts - 5 Reps          
Straight Leg DB Deadlifts - 10 Reps          
Leg Curl - 15-20 Reps          
Seated Or Standing Calf Raises - 5 Reps          
Abs - 200 total Reps          

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