T Nation

4 Day Bodypart Split

Ok, I’m switching up my program. I’ve been doing three whole body workouts a week for awhile now focusing on strength but it’s time to switch things up and give my joints a break. I wanted to use an unconventional split since I’ve done the basic set ups before.

Day 1 Chest and Quads
Bench Press 4 x 8, 5, 3, 3
Front Squats 5 x 10, 8, 6, 4, 2
Incline Flye (Pre-exhaust) 4 x 12-15
Incline Dumbbell Press 4 x 8-10
Leg Extension (Pre-exhaust) 4 x 10-12
Leg Press 4 x 20-25

Day 2 Back and Triceps
Weighted Pull Ups 3 x 8-10
T-Bar Row 3 x 6-8
Wide Grip Seated Row 3 x 10-12
Reverse Grip Pulldown superset w/ Straight Arm Pulldown 3 x 8-10 + 3 x 12-15
Cable Scarecrow 3 x 20
Weighted Dips 3 x 6-8
Skullcrusher 3 x 8-10
Overhead Cable Extension 3 x 10-12
Reverse Grip Pressdown 3 x 12-15

Day 3 Speed Work and Lacrosse Practice

Day 4 Shoulders and Biceps
Overhead Dumbbell Press 3 x 6
Lateral Raise 3 x 6-8
Behind The Neck Smith Press 3 x 12-15
Reverse Pec Deck 3 x 10-12
Cable Lateral Raise 3 x 12-15
Cable Rear Delt Flye 3 x 12-15
EZ Bar Curl 3 x 10-12
Incline Dumbbell Curl 3 x 12-15
Preacher Curl 3 x 8-10
Concentration Curl 3 x 12-15

Day 5 Hamstrings and Traps
Power Clean 5 x 5, 5, 3, 3, 10
Romanian Deadlift 4 x 8-10
Leg Curl 3 x 8-10
Reverse Hyper 3 x 12-15
Dumbbell Shrug 4 x 10-12
Incline Dumbbell Shrug 3 x 10-12
Cable Scapular Retraction 3 x 12-15

Day 6 Rest

Day 7 HIIT