Four Day Split Program Template

(Back & Biceps/Chest & Triceps/Thighs/Shoulder, Calves & Abs)

Pull, Push, Thigh, Misc

Workout A: Back & Biceps

Workout B: Chest & Triceps

Workout C: Legs

Workout D: Shoulders, Calves & Abs

Push, Pull, Thigh, Misc

Workout A: Chest & Triceps

Workout B: Back & Biceps

Workout C: Legs

Workout D: Shoulders, Calves & Abs


  • Pick only one program from the 2 variations above or choose another split.
  • Advanced program is appropriate for bodybuilding competition preparation or an occasional off-season cycle.
  • Requires rest day the day following last workout (ABCDX), 4 days on, 1 day off.
  • Change exercises every 3-4 weeks or until strength increases diminish.
  • Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum.
  • Strive for 5 to 7 exercises for each workout depending upon relative size of muscles exercised in workout. Workouts utilizing exercises involving larger muscle mass (deadlifts and squats) will be more taxing and require more rest than those using smaller muscle mass (calves, delts, arms, abs).
  • Choose basic exercises when possible (ie: choose bold or regular typeface exercises listed in exercise subdirectories).
  • If a second exercise for the same muscle group is performed considering an auxiliary exercise (italics or regular typeface exercises listed in exercise subdirectories).

– For maximum recovery, choose one workout (typically leg workout) in which to include one or more exercise(s) utilizing erector spinae, either as a synergist or significant stabilizer. Exercises with same markings on a non-consecutive day (back day) could involve erector spinae to a lesser extent. However. proceed with caution to insure adequate low back recovery. See complementary pairing of exercises involving low back.

* Exercise can be moved to another workout with fewer/less intense exercises in order to equalize workout durations (eg: move neck to workout D and hip flexor, abdominal, and obliques to workout B)

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