4-Day Splits with Weights

The 4-Day splits with weights workout is an advanced bodybuilding protocol and shouldn't be practiced by beginners. Senior beginners should start with a starter program of basics.

When dividing your workout into 4 parts you should rest one day between each training session, or do two sessions, back-to-back, followed by two days of rest.

Reasonable 3-times-per-week cardio sessions should be incorporated, either on off days or after your weight training on the same day. For most people, it is better to weight train before doing cardio.

If you have a physical problem that is aggravated while doing a particular exercise, see if you can replace it with one that works the same area without aggravation. Try to replace a compound exercise with another compound exercise.

Before beginning, do a few light calisthenics followed by a warm-up set before the first exercise of a session. Further warm-up sets should not be necessary.

Don't train to failure. End a set when another rep, or possibly two, would be possible if you had to do it.

Rest 1 to 1-1/2 minutes between sets.

Day 1: Back and Biceps

  • Wide Grip Lat Machine Pulldown to front  3x8-12
  • One Arm Rowing, Dumbbells                   3x8-12
  • Rest 2 to 3 minutes
  • Barbell Curls                                          3x8-12
  • Hammer Curls, Dumbbells                       3x8-12

Day 2: Chest and Triceps

  • Incline Dumbbell Press                            3x8-12
  • Flat Bench Flyes, Dumbbells                    3x8-12
  • Rest 2 to 3 minutes
  • Cable Machine Pressdowns                      3x8-12
  • Dumbbell French Press                            3x8-12

Day 3: Legs (Thighs)

  • Squats                                                   3x8-12
  • Straight Legs Dead Lift, Dumbbells           3x8-12
  • Lunges, Dumbbells                    each leg  3x8-12

Day 4: Shoulders, Calves and Abs

  • Overhead Press, Dumbbells                     3x8-12
  • Bent Over Dumbbell Side Raise                3x8-12
  • Donkey Calif Raise                                  3x8-12
  • Slant Board Sit-Ups                                 3x8-12                                  

Follow each workout with a short, relaxed period of stretching.

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