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4 Day Upper Lower Split

This 4-day upper/lower body workout split is intended for intermediate trainees. It consists of 4 workout cycles that alternate between upper and lower body exercises. Each workout focuses on compound lifts paired with isolation exercises, done for 3-4 sets of 8-15 reps. The program emphasizes slow, controlled movements with 3 second negatives. It is meant to be followed for 12 weeks, progressively increasing weights over time. The document also provides optional abdominal exercises to choose from at the end of each workout.

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Radu B
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Download as PDF, TXT or read online on Scribd
475 views

4 Day Upper Lower Split

This 4-day upper/lower body workout split is intended for intermediate trainees. It consists of 4 workout cycles that alternate between upper and lower body exercises. Each workout focuses on compound lifts paired with isolation exercises, done for 3-4 sets of 8-15 reps. The program emphasizes slow, controlled movements with 3 second negatives. It is meant to be followed for 12 weeks, progressively increasing weights over time. The document also provides optional abdominal exercises to choose from at the end of each workout.

Uploaded by

Radu B
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Welcome to the mitriifitness house

of GAINZZZZZZ
This is a 4 day UPPER/LOWER split that will help you maximize your
gains in a 4 day time period… Just sit back and trust the process dont
rush the process, now lets get some gainz boys. This is more of an
intermediate program, then when you advance past this I recommend
to go to my 5 day or 6 day plans.. THIS is a 12 week program, so
track the weights you use weekly and continue to progress and push
yourself. I can write it up but you are the only person who can do it for
yourself. Keep in mind these workouts will take a little bit longer.

Abs are optional, as is cardio

Assortment of ab workouts at the end of the program.

THIS WILL NOT BE AN EFFECTIVE


PLAN IF YOU DONT DO YOUR PART IN
THE KITCHEN!!!!!!!!

Bench Press 4 8-12

Barbell Row 3 8-12

Seated Overhead Dumbbell Press 3 10-12

Pec Dec​ – 3 sec negative 3 12-15


V-Bar Lat Pull Down​ – 3 sec negative 3 12-15

Side Lateral Raise 3 10-15

Cable Tricep Extensions​ – 3 sec negative 3 12

Cable Curls​ – 3 sec negative 3 12

Day 2

Lower Body

Exercise Sets Reps

Squats 4 8-12

Stiff Leg Deadlifts 4 8-12

BB or DB lunge 3 10-15 each

Leg Extensions​ – 3 sec negative 4 10-12

Leg Curl​ – 3 sec negative 4 10-12

Cable Crunch​ – 3 sec negative 3 10-12


Hanging knee raise 4 10-12

● DAY 3 – REST

Day 4

Upper Body

Exercise Sets Reps

Incline Dumbbell Bench Press 4 8-12

Rack ​pulls 3″ to 5″ off ground 4 8-10

Military Press 3 8-12

Smith machine incline press (slow and controlled) 3 8-12

Pull Ups​ or ​Machine Rows​ – 3 sec negative 3 8-12

Machine Shoulder Press​ – 3 sec negative 3 8-12


Dumbbell Curls​ – 3 sec negative 4 8-12

Machine Tricep Dip​ – 3 sec negative 4 8-12

Day 5

Lower Body

Exercise Sets Reps

Front squat 4 8-12

Dumbbell Stiff Leg Deadlifts 3 8-12

Leg Press 3 10-15

Hack Squat 3 8-12

Seated Leg Curl​ – 3 sec negative 3 10-12


Planks 3 60 sec

Hyperextension 3 10-12

ABS:

AB WORKOUTS
CORE: pick 3-4 exercises

Cable woodchops 4x12 each side

Pallof punchout 4x12 each side

V ups 4x15

Russian twists 4x20 each side

Hanging leg raises 4x15

Windshield wipers 4x10 (5 each side)

Front plank 4x 1 minute

Side plank 4x45 seconds

Knee too elbow 4x10 each

Flutter kicks 4x45 seconds

Rollouts 4x15

Sit ups 4x20

Lying leg raises 4x20

Side to side 4x10 each side

Spider man plank 4x8 each side

Band-dead bugs 4x15 each leg


Regular dead bugs 4x5 (each movement) R-arm L-leg, R-arm R-Leg, l-arm r-leg, l-arm
l-leg, both arms one leg both arms both legs 1 rep

Shoulder taps 4x12 each

Bird dogs 4x12 each

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