Bodybuilding 4 days split
Trainer: Jeanine Detz (Bodybuilding.com) https://www.bodybuilding.com/content/train-less-grow-more-get-huge-with-4-workouts-a-week.html
You'll start every workout with a primary movement, done with a traditional hypertrophy-based set-and-rep scheme: 4 sets of 8-10 reps. When you're done, get the stopwatch on your phone ready. For each pair of remaining moves, do the recommended reps of the first exercise followed by the recommended reps of the second; take a break if you need to, and then repeat.
When you're catching your breath between moves in a superset, keep in mind that you're trying to squeeze in as much work as you possibly can. The longer you stand still or scroll through your emails, the fewer sets you'll complete. "Each week, strive to beat the number of total reps from previous workouts," suggests Smith. Continue for the prescribed time (8-10 minutes), and then take the suggested rest.
You'll start every workout with a primary movement, done with a traditional hypertrophy-based set-and-rep scheme: 4 sets of 8-10 reps. When you're done, get the stopwatch on your phone ready. For each pair of remaining moves, do the recommended reps of the first exercise followed by the recommended reps of the second; take a break if you need to, and then repeat.
When you're catching your breath between moves in a superset, keep in mind that you're trying to squeeze in as much work as you possibly can. The longer you stand still or scroll through your emails, the fewer sets you'll complete. "Each week, strive to beat the number of total reps from previous workouts," suggests Smith. Continue for the prescribed time (8-10 minutes), and then take the suggested rest.
Single Phase
(Phase duration 1 weeks)Day 1 (Lower Body (quads))
(Takes approx. 48:00)
4 x Front Barbell Squat
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 15:00. )
8 to 10 reps (2 minutes rest)
1 x Split Squats
(
Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, Quads, . All sets take approx. 08:00. )
12-15 reps (8 minutes total)
1 x Leg Extensions
(
Trains mainly Quadriceps. All sets take approx. 10:00. )
Superset: 10 Minutes, alternating with Bodyweight Squat
1 x Bodyweight Squat
(
Trains mainly Quadriceps. Secondary muscles are: Glutes, Hams, . All sets take approx. 05:00. )
15 reps (rest 2 minutes)
4 x Decline Crunch
(
Trains mainly Abdominals. All sets take approx. 10:00. )
to failure (60 seconds rest)
Day 2 (Chest and Back)
(Takes approx. 40:00)
4 x Barbell Incline Bench Press Medium-Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 15:00. )
8-10 reps (90 seconds rest)
1 x Seated Cable Rows supeset with Db bench press
(
Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 10:00. )
15-20 reps (wide-grip, minimal rest)
Superset: 10 Minutes, alternating with Dumbbell Bench Press
1 x Dumbbell Bench Press
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 05:00. )
15-20 reps (rest 2 minutes)
1 x Decline Barbell Bench Press superset with Pullups
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 05:00. )
12-15 reps (minimal rest)
1 x Pullups (or pull-down if not able 5)
(
Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 05:00. )
to failure (2 minutes rest)
Day 3 (Lower Body - Hamstrings and Core)
(Takes approx. 35:00)
4 x Romanian Deadlift
(
Trains mainly Hamstrings. Secondary muscle is: Glutes, . All sets take approx. 15:00. )
8-10 reps (90 seconds rest)
1 x Dumbbell Lunges - superset with leg curls
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 05:00. )
16-20 reps (minimal rest)
1 x Lying Leg Curls
(
Trains mainly Hamstrings. All sets take approx. 05:00. )
12-15 reps (rest 2 minutes)
1 x Band Good Morning - superset with ab roller
(
Trains mainly Hamstrings. Secondary muscles are: Glutes, lower back, . All sets take approx. 05:00. )
15 reps (minimal rest)
1 x Ab Roller
(
Trains mainly Abdominals. Secondary muscle is: Shoulder, . All sets take approx. 05:00. )
12-15 reps (rest 2 minutes)
Day 4 (Shoulders and Arms)
(Takes approx. 35:00)
4 x Standing Military Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 15:00. )
8-10 reps (90 seconds rest)
1 x Bradford/Rocky Presses - superset with rear delt raise
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 08:00. )
12-15 reps (minimal rest)
1 x Seated Bent-Over Rear Delt Raise
(
Trains mainly Shoulders. All sets take approx. 02:00. )
15-20 reps
1 x Close-Grip Barbell Bench Press - superset with curls
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 08:00. )
12-15 reps
1 x Barbell Curl
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 02:00. )
12-15 reps