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This document outlines a 4 day workout split with exercises categorized into push, pull, and leg days. Push day focuses on exercises for the chest, shoulders, and triceps. Pull day targets the back and biceps. Leg day works the lower body. Each workout lists the exercises in the order they are performed along with set and rep recommendations to progress the routine.

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61 views

PDF Document Program

This document outlines a 4 day workout split with exercises categorized into push, pull, and leg days. Push day focuses on exercises for the chest, shoulders, and triceps. Pull day targets the back and biceps. Leg day works the lower body. Each workout lists the exercises in the order they are performed along with set and rep recommendations to progress the routine.

Uploaded by

Stole Tips
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Push Day 1

1.Bench Press (incline or flat)

a. 3 heavy sets 4-6 reps, one back off set aim for 8-12 reps

2. Seated shoulder press

a. 2 warm up sets aim for 10-12, then 3 working sets 6-10

3.Chest Flies with superset of tricep extensions

a. 3 sets 10-12 reps for flies

b. 4 sets 8-12 reps for extensions

4. Lateral raises

a. 4 sets of 10-12 reps keep rest under 1 minute

5. Dips

a. 3 sets to failure

Pull Day 1

1. Deadlift

a. 3 warm up sets, 3 working sets aim for 5-8 reps

2. Pull down with superset of back extensions

a. 2 warm up sets, 3 working sets 8-12 reps, drop set last set for pull downs

b. 4 sets of 12-15 reps, holding on top every set, adding weight every set, last set lite

3. T-bar rows

a. 3 sets 10-12 reps

4. Seated DB Curls with dropset

a. 3 sets 10-12 reps heavy, then 10-12 reps light

5. Rear Delt Triset

a. 3 sets of 10-12 reps

6. Preacher Curls

a. 2 sets of 8-10 reps, then 2 sets of 40 seconds


Leg day 1

1. Smith Machine Squat

a. 2 warm up sets, 3 working sets aim for 8-10 reps

2. RDL’s

a. 3 sets of 10-12 reps

3. Bulgarian Split Squat

a. 3 sets of 10-12 reps each leg

4. Seated calf raises *superset last 3 sets

a. 4 sets of 10-12 reps

5. Hamstring curls

a. 2 sets of 8-10 reps, 2 sets of 40 seconds

Push day 2

1. Flat DB press

a. 2 warm up sets, 3 heavy sets 8-10 reps

2. Seated shoulder press

a. 2 warm up sets aim for 10-12, then 3 working sets 6-10\

3. Flies

A. 1 sets of 8-12 reps then 2 sets of 40 seconds

4. Skull Crushers

A. 3 sets of 8-12 reps

5. Lateral raises with some form of push ups

A. 4 sets of 10-12 reps for LR

B. 3 sets to failure for push ups


Pull Day 2

1. Lat Pull Down

a. 2 warm up sets, 3 working sets of 8-12 reps, last set drop set

2. Lat extensions

a. 3 sets of 10-12 reps

3. Hammer Curls

a. 3 sets of 10-12 reps, VERY CONTROLLED

4. Reverse Grip Pull Down

a. 3 sets of 10-12 reps, last set drop set

5. Cable Curls

a. 3 setf od 10-14 reps

6. Cable Rows

a. 2 drop setf total of 20 reps each

7. Rear Delt Triset

a. 3 sets of 10-12 reps

Leg day 2

1. Squats

a. 3 warm up sets, 3 sets 8-10 reps, 1 set 4-6 reps

2. Leg Press superset calves

a. 2 sets of 40 second sets for leg press

b. 2 sets of calf raises to failure

3. RDL’s

a. 3 sets of 10-12 reps

4. Standing Calf Raises

a. 4 sets 10-12 reps then bounce reps to failure

5. Leg extensions

a. 2 sets 10-12 reps then 2 sets triple drop set

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