Advanced 4-Day Split Workout
 This 4-day split workout is not for the beginner. This is a more advanced 4-day
split. Each muscle group is trained twice a week in a fast pace intense workout. This workout has larger rep
ranges and more sets than your averge routine. It is designed to pack on muscle mass and increase
strenghth.
This split routine has a stong emphasis on pyramiding. Pyramiding is a system where the weight is
increased 10-15% While the reps are successively decreased each set untill a peak weight is reached. Then the
weights are progrssively dropped and the reps increased to mirror the first half.
This system was designed to have short rest periods between sets. 30 seconds for smaller muscle
groups and 60 seconds for larger muscle groups. This may be a little strenuous at first. So, in the begining,
adjust as needed.
Remember, keep strict form and work each set to failure. Eat a proper weightlifting diet and get
plenty of rest.
|
MONDAY/THURSDAY
|
SETS
|
REPS
|
| Hanging Leg Raise |
3-4 |
15-20 |
| Leg Extention (warm-up) |
2-3 |
15-20 |
| Squats |
6 |
15-5* |
| Stiff-Leg Deadlifts |
5 |
20-10* |
| Seated Pulley Rows |
5 |
15-6* |
| Front Lat Pulldowns |
5 |
15-6* |
| Standing Barbell Curls |
4 |
12-6* |
| Seated Incline Dumbbell Curls |
4 |
12-6* |
| Seated Calf Machine Toe Raise |
5-7 |
12-10* |
| |
|
|
|
TUESDAY/FRIDAY
|
SETS
|
REPS
|
| Crunches |
3-4 |
20-30 |
|
Flat Bench Press
|
6 |
15-5* |
| Incline Dumbbell Press |
5 |
15-6* |
| Barbell Upright Row |
5 |
15-6* |
| Military Press |
5 |
15-6* |
| Incline Barbell Triceps Extentions |
4 |
15-8* |
| Triceps Pully Pushdowns |
4 |
15-8* |
| Barbell Reverse Curls |
3-4 |
8-10 |
| Barbell Wrist Curls |
3-4 |
12-15 |
| Standing Calf Machine Toe Raise |
5-7 |
20-10* |
*pyramid set
|
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