Gym 4 Day Split Routine
Here is A full Gym Plan 4 Day Split Routine.
PLEASE NOTE
Use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight, you need to have no more left in you, with perfect form, on the last rep!
After each set take 20 – 40 seconds rest, enough rest to achieve the reps in the next set.
Superset- One exercise followed by the other, rest, repeat
Tri sets - All 3 exercises, rest, repeat desired sets
Circuit - Complete each exercise for one set, rest, repeat for desired sets
If reps increase- Reduce weight with that set
If reps decrease- Increase Weight with that set
It is important to ensure you exhale on the effort and ensure correct posture throughout with your core engaged. PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION,AND STRETCH.
DB= Dumbbells
KB= Kettlebell
BB= Barbells
WARM UP
For each exercise (or at least the first 4) please do 2 sets of warm up sets. Do about 15-20 reps on the individual exercises but using a lighter weight than you plan to use for the main session. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.
DAY 1 LOWER BODY
4 Sets 12-15 Simple Sets
Leg press
Hip thrusts barbell
Lunges, Smith machine if possible/ BB on Back, Reps each Leg
4 Sets 10-12
Bulgarian split squat
Superset with
Hamstring curl machine
3 Sets 12-15
Wide leg squat, smith machine
Superset with
Curtsy lunge, DB at chest
3 Sets 20- Burnout
Inner thigh
Outer thigh
FINISHER 2 Sets 20
Kettlebell swings, no bend at knee
Swing lunges, each leg
DAY 2 UPPER BODY
4 Sets 20,15,10,10 Lower weight as reps decrease
Seated chest press
Lat pull down
Shoulder press machine
Seated row
3 Sets 12-15
Seated/ Standing lat raises
Superset with
Alternate front raises
Circuit 3 sets 20
Press Ups
KB Up Row
Arnold Press
DAY 3 LOWER BODY GLUTE FOCUS
4 Sets 12-15 Simple Sets
Back Lunges, Smith/ BB
Hip thrusts barbell
Bench 1 leg step up, High bench and DB by sides (each leg)
4 Sets 10-12
Knee Extension
Superset with
Hamstring curl machine
3 Sets 12-15
RDL DB
Superset with
Wide leg low light squat
3 Sets 20
Back extension on big ball
FINISHER 3 Sets 20
Cable squat, pulse low
Jump lunges
DAY 4 UPPER BODY SHOULDER
4 Sets 20,15,10,1 Simple Sets
1 Arm bent over row, 4 Point kneeling on bench
DB Inclined chest press
Seated lat raises
3 Sets 12-15
Reverse grip lat pull down
Superset with
Front Raise
3 Sets 10-12
Straight arm high pulley pushdown
Superset with
Standing lat raises
Circuit 3 sets 10-12
Bicep curl to press
Face Pull, rope high pulley
Tricep Pushdowns
KB up row
FINISHER
TRX Row
Y/I Raise, Bent over