So, I’m just posting this 4 Day Split Routine for any criticism, and possibly to help out any begginers that may like it and want to try it out. It’s essentially a 12 Week program, first 6 weeks (2 phases) devoted to size, next 6 weeks devoted to strength. You can change out DB’s for BB’s, or vice versa, just a little something I put together.
Hope someone likes it, lol. The rest times though I never changed, which I should have before posting. For the 6 weeks devoted to size I’d use a 1 min rest scheme in between sets. I’ve done something similar to this in the past, and it’s worked for me so maybe it can work for someone else.
Phase 1 Size
Week 1: 3x15
Day 1: Chest, Biceps, Forearms
a) Bench Press
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat
b) Pullups
- 2 min Rest and repeat
a) Leg Press
b) Lat Pull - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift
- 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise
- 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Week 2: 3x12
Day 1: Chest, Biceps, Forearms
a) Bench Press
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat
b) Pullups
- 2 min Rest and repeat
a) Leg Press
b) Lat Pull - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift
- 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise
- 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Week 3: 3x8
Day 1: Chest, Biceps, Forearms
a) Bench Press
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat
b) Pullups
- 2 min Rest and repeat
a) Leg Press
b) Lat Pull - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift
- 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise
- 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Phase 1.1 Size
Week 1: 3x15 add 5 pounds to core lifts, 5-10 pounds on secondary lifts
Day 1: Chest, Biceps, Forearms
a) Bench Press
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat
b) Pullups
- 2 min Rest and repeat
a) Leg Press
b) Lat Pull - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift
- 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise
- 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Week 2: 3x12 add 5 pounds to core lifts, 5-10 pounds on secondary lifts
Day 1: Chest, Biceps, Forearms
a) Bench Press
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat
b) Pullups
- 2 min Rest and repeat
a) Leg Press
b) Lat Pull - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift
- 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise
- 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Week 3: 3x8 add 5 pounds to core lifts, 5-10 pounds on secondary lifts
Day 1: Chest, Biceps, Forearms
a) Bench Press
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat
b) Pullups
- 2 min Rest and repeat
a) Leg Press
b) Lat Pull - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift
- 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise
- 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Now would come the two phases for strength(6 weeks). Same layout mostly as the size phases but different rep scheme.
Phase 2 Strength
Week 1: 3x8 Add 5-10 pounds from Previous Phase
Day 1: Chest, Biceps, Forearms
a) Bench Press
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat
b) Pullups
- 2 min Rest and repeat
a) Leg Press
b) Lat Pull - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press 3x15
b) Calve Raise 3x25 @ Bodyweight
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift
- 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise 3x15 @ Bodyweight + Weight
- 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press 3x10 - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Week 2: 4x5 Core Lifts and Secondary
Day 1: Chest, Biceps, Forearms
a) Bench Press (Core)
b) Dumbell Curls
- 3 min Rest and repeat
a) Incline Barbell Press (Core)
b) Barbell Curls (Core) - 3 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 3 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 3 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat (Core)
b) Pullups
- 3 min Rest and repeat
a) Leg Press (Core)
b) Lat Pull (Core) - 3 min Rest and repeat
a) Lunges
b) Dumbell Row - 3 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown - 3 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift (Core)
- 3 min Rest and Repeat
a) Seated Rows (Core)
b) Hamstring Curl - 3 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 3 min Rest and Repeat
a) T-Bar Rows (Core)
b) Shrugs - 3 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench (Core)
b) Calve Raise 3x15 Body Weight + Weight
- 2 min Rest and Repeat
a) Shoulder Press (Core)
b) Calve Press 3x10 - 3 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 3 min Rest and Repeat
Week 3: 5x3 Core Lifts, 4x5 Secondary Lifts
Day 1: Chest, Biceps, Forearms
a) Bench Press(Core)
b) Dumbell Curls
- 3-5 min Rest and repeat
a) Incline Barbell Press(Core)
b) Barbell Curls(Core) - 3-5 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 3-5 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat (Core)
b) Pullups
- 3-5 min Rest and repeat
a) Leg Press (Core)
b) Lat Pull (Core) - 3-5 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press 3x15
b) Calve Raise 3x25@ Body Weight
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift (Core)
- 3-5 min Rest and Repeat
a) Seated Rows (Core)
b) Hamstring Curl - 3-5 min Rest and Repeat
a) Upright Rows Cable
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows (Core)
b) Shrugs - 3 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench (Core)
b) Calve Raise 3x15 Bodyweight + additional weight
- 3-5 min Rest and Repeat
a) Shoulder Press (Core)
b) Calve Press 3x10 - 3-5 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Phase 2.1 Strength: Add 5-10 pounds to each exercise from previous phase
Week 1: 3x8 repeat
Day 1: Chest, Biceps, Forearms
a) Bench Press
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat
b) Pullups
- 2 min Rest and repeat
a) Leg Press
b) Lat Pull - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press 3x15
b) Calve Raise 3x25 @ Bodyweight
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift
- 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise 3x15 @ Bodyweight + Weight
- 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press 3x10 - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Week 2: 4x5 Core Lifts and Secondary
Day 1: Chest, Biceps, Forearms
a) Bench Press (Core)
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press (Core)
b) Barbell Curls (Core) - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat (Core)
b) Pullups
- 2 min Rest and repeat
a) Leg Press (Core)
b) Lat Pull (Core) - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift (Core)
- 2 min Rest and Repeat
a) Seated Rows (Core)
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows (Core)
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench (Core)
b) Calve Raise 3x15 Body Weight + Weight
- 2 min Rest and Repeat
a) Shoulder Press (Core)
b) Calve Press 3x10 - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat
Week 3: 5x3 Core Lifts, 4x5 Secondary Lifts
Day 1: Chest, Biceps, Forearms
a) Bench Press(Core)
b) Dumbell Curls
- 2 min Rest and repeat
a) Incline Barbell Press(Core)
b) Barbell Curls(Core) - 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls - 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls - 2 min Rest and Repeat
Day 2: Quads, Calves, Lats
a) Squat (Core)
b) Pullups
- 2 min Rest and repeat
a) Leg Press (Core)
b) Lat Pull (Core) - 2 min Rest and repeat
a) Lunges
b) Dumbell Row - 2 min Rest and repeat
a) Calve Press 3x15
b) Calve Raise 3x25@ Body Weight
c) Hammer Strength Lat Pulldown - 2 min Rest and Repeat
Day 4: Back, Traps, Hamstrings
a) Deadlift (Core)
- 2 min Rest and Repeat
a) Seated Rows (Core)
b) Hamstring Curl - 2 min Rest and Repeat
a) Upright Rows Cable
b) Reverse Hamstring Curl - 2 min Rest and Repeat
a) T-Bar Rows (Core)
b) Shrugs - 2 min Rest and Repeat
Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench (Core)
b) Calve Raise 3x15 Bodyweight + additional weight
- 2 min Rest and Repeat
a) Shoulder Press (Core)
b) Calve Press 3x10 - 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies - 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise - 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension - 2 min Rest and Repeat