The four-day split allows for two upper and two lower body training days per week, a perfect balance between training and recovery time for the intermediate and advanced lifter. Each training day, perform one main compound exercise for the targeted muscle group, followed by one unilateral or dumbbell exercise, and finish with one to two isolation exercises. In this program, strength, hypertrophy, muscular balance and injury prevention are covered at each workout.
Monday: Lower Body A
The first exercise on this day is the back squat. Complete five sets of five reps, adding weight each set until a max of five is reached for the last set. After squats, do three sets of 10 reps on the single leg press, which is similar to a regular leg press except performed one leg at a time. Conclude the workout with two sets of 12 reps on leg extensions, and two sets of situps or leg raises for the abs.
Tuesday: Upper Body A
Begin this workout with five sets of five reps on the bench press, adding weight each set until a max of five is reached. If this weight is reached on the third set, use the same weight for the remaining two sets. Next perform three sets of 10 reps on the dumbbell bench press, using the heaviest possible weight for all three sets before moving on to two sets of 12 reps on dumbbell chest flys. Five sets of five on T-bar row are then performed, followed by two sets of pullups for as many reps as possible on each set. Complete the workout with three sets of 12 reps on straight-arm pulldowns using light weight and strict form.
Thursday: Lower Body B
The second lower body day begins with two sets of walking lunges for 20 feet, followed by five sets of five on the deadlift using either the conventional or sumo style. Next decrease the bar weight and perform two sets of 10 on the Romanian deadlift using the same weight for each set. Conclude this workout with two sets of 12 on leg curls using a light to medium weight for each set, followed by two high rep sets of either situps or leg raises.
Friday: Upper Body B
The last day of the week begins with five sets of five on the overhead barbell press, increasing the weight each set. Next is the close-grip bench press with three sets of 10 reps, increasing each set on these as well. Finish this workout by completing two sets of parallel bar dips for as many reps on each set as possible, followed by two sets of 10 on triceps extensions and lateral shoulder raises using dumbbells.
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