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4-Day split variation

Training routines can vary in their content, duration and result. Below we have provided a general training plan to start you off and help you get the results you want.

Day 1 - Chest & biceps

 
Do
 
Sets
 
Reps
 
Barbell Bench Press
 
4
 
10, 8, 6, 7
 
Do 1 of the following
 
Sets
 
Reps
 
Incline Dumbell Press
 
3
 
10, 6, 8
 
Incline Barbell Press
 
3
 
10, 6, 8
 
Incline Smith Machine Press
 
3
 
10, 6, 8
 
Do 1 of the following
 
Sets
 
Reps
 
Flat Dumbell Flyes
 
3
 
10, 6, 8
 
Cable Crossover
 
3
 
10, 6, 8
 
Do
 
Sets
 
Reps
 
Seated Chest Press
 
3
 
10, 6, 8
 
Do
 
Sets
 
Reps
 
Seated Dumbell Curl
 
3
 
10, 6, 8
 
Standing EZ Curl
 
3
 
10, 6, 8
 
Do 1 of the following
 
Sets
 
Reps
 
Dumbell Hammer Curl
 
3
 
10, 6, 8
 
Cable Curl
 
3
 
10, 6, 8
 
Day 2 - Legs
 
Do
 
Sets
 
Reps
 
Barbell Squat
 
3
 
10, 6, 8
 
Lunges (forwards)
 
3
 
10, 6, 8
 
Lunges (backwards)
 
3
 
10, 6, 8
 
Do
 
Sets
 
Reps
 
Standing Calf Raise
 
4
 
12, 10, 8, 10
 
Do
 
Sets
 
Reps
 
Leg Press Calf Raise
 
4
 
12, 10, 8, 10
 
Day 3 - Delts and Triceps
 
Do
 
Sets
 
Reps
 
Dumbell Shoulder Press
 
4
 
10, 8, 6, 7
 
Do
 
Sets
 
Reps
 
Dumbell Lateral Raise
 
3
 
10, 6, 8
 
Barbell Upright Row
 
3
 
10, 6, 8
 
Do
 
Sets
 
Reps
 
Dips
 
3
 
10, 6, 8
 
Tricep Pushdown
 
3
 
10
 
Do
 
Sets
 
Reps
 
Seated Tricep Extension
 
3
 
10, 6, 8
 
Day 4 - Back and Abs
 
Do
 
Sets
 
Reps
 
Lat Pull down Back
 
3
 
10, 6, 8
 
Hammer Pull down
 
3
 
10, 6, 8
 
Seated Row High-base pulley
 
3
 
10, 6, 8
 
Seated Row Low-base pulley
 
3
 
10, 6, 8
 
Do
 
Sets
 
Reps
 
Crunches
 
3
 
15, 15, 12
 
Hanging Leg Raises
 
3
 
15, 10, 12
 
When using the above programme, we recommend a complete rest day between each weight training session. Rest days are essential in helping you achieve your goal as rest allows muscle anabolism and adaptive growth. copy