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4 Day Bodybuilding Split

This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. The way the program works is that you push yourself to add 5 more pounds to the bar every session. Do the weight until you hit all of your sets and reps and then add 5 pounds next week.

Focus on getting good contractions and controlling your reps.

A sample workout schedule would look like this:

  • Monday – Chest and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – OFF
  • Thursday – Shoulders, Traps, Abs
  • Friday – Legs
  • Saturday – OFF
  • Sunday – OFF
Chest and Triceps
Exercise Sets Reps
Flat Bench Press 4 12
Decline Bench Press 4 12
Incline Dumbbell Flyes 3 15
Dips 4 12
Skull Crushers 3 15
Tricep Extensions 3 15

 

Back and Biceps
Exercise Sets Reps
Deadlifts 4 12
1 Arm Dumbbell Rows 4 12
Pull Ups 3 15
Close Grip Seated Rows 3 15
Barbell Curls 4 15
Hammer Curls 4 15

 

Shoulders, Traps, Abs
Exercise Sets Reps
Seated Overhead Press 4 12
Rear Delt Dumbbell Laterals 4 15
Face Pulls 4 15
Barbell Shrugs 4 15
Front Dumbbell Laterals 3 15
Planks 4 As long as possible

 

Legs
Exercise Sets Reps
Squats 4 12
Goblet Squats 3 15
Walking Lunges 4 15
Standing Dumbbell Calf Raise 4 15
Leg Curls 3 15
Leg Extensions 3 15

 

Leave any questions or comments below!

20 thoughts on “4 Day Bodybuilding Split

  1. Hi sir, I like this post and agree with the exercises. Many people do unnecessary exercises. However, I do believe in variety to shock the muscles, maintain interest and to periodize. I also believe in doing other rep ranges other than 12. I think you need 4-6 or 8 and sometimes higher reps to completely hit all muscle fibers. Some of us can’t do squats due to injuries or body mechanics, and unfortunately, I am one of those people. I am however, trying to add back deadlifts.

    1. Thank you for the kind words. Are you able to do goblet squats? When I have ankle problems, they seem to help me stay in the grove. If not, do your best to work what you can around your injuries or body mechanics. Adding deadlifts would be extremely beneficial. It will also carry over into increases in other lifts. Good luck!

  2. Could you tell me why some exercises are 4 sets and others are 3 sets? I never understand this…. I would think all compounds would be 4 sets and arms or isolation exercises 3 sets but hat doesnt seem to be the case here. Is there a volume number were trying to hit with each muscle group? Just rying to understand the reasoning.Been lifting for about 18 years now and have gotten confused with all the latest science, that lifting started to become more work then fun. Now Im just looking for a enjoyable split to build muscle. These splits are so hated on these days because of frequency so Im always hesitant to start them because I feel they wont be effective but I seem to like them. Thank you!

    1. “that lifting started to become more work then fun.” – That’s what I’m trying to do. All of these workouts are a general base for you to build on. For the different sets, the exercises I suggest performing three sets of 15 are muscle groups that don’t need a bunch of volume. I up the intensity by upping the reps to 15 versus 12. There’s no “science” behind it, it just seems to work with people that have used this routine. There’s no set in stone way to train — you can progressively overload in many different ways like increasing the weight, upping the volume, or lowering the rest period.

      The main goal is to adapt and improve… how you get there is your story.

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