The Standard Four Day Split

So what is the ‘gold standard’ for four-day splits? Most people who do a split with four days split it in about the same way. There are some slight differences such as having shoulders with chest or working back with abs. Out of all the splits reviewed recently, this is my own personal favorite for a lot of reasons.

This split gives you plenty of rest. As true muscle growth takes place during the rest period, it is vital to have that downtime. Also, each day is not overly crowded with too many exercises and sets. The splits make logical sense so you are not overtraining a body part. So if you are looking for a very productive routine then you should check this out!

The Productivity System

Exercises should be done with the form being crucial more than anything else. Reps should be done slowly and in total control. If you are looking to incorporate more muscle fibers then you need to work in a manner that activates them.

Note that most sets pyramid in reps. The final set of each exercise should to absolute failure.

Abdominals should be done twice a week with cardio. Circuits of ab exercises or core work are suggested.

Day 1 – Chest & Triceps

• Incline Barbell Press – 5 sets of 20, 15, 12, 8, 6 reps
• Incline Dumbbell Flyes – 3 sets of 12, 10, 8 reps
• Wide-grip Bench Press – 3 sets of 12, 10, 8 reps
• Dips (weighted if needed) – 2 sets to failure
• Skull Crushers – 4 sets of 20, 15, 12, 10 reps
• Single Arm Dumbbell Extensions – 3 sets of 15, 10, 8 reps
• Rope Triceps Extensions – 2 sets of 12, 8 reps

Day 2 – Legs & Calves

• Leg Extensions – 3 sets of 20 reps
• Squats – 5 sets of 20, 15, 12, 10, 8 reps
• Leg Press – 3 sets of 15, 12, 10 reps
• Leg Curls – 3 sets of 20, 15, 12 reps
• Stiff-Legged Deadlifts – 3 sets of 15, 12, 10 reps
• Leg Press Calf Raises – 4 sets of 15 to 20 reps
• Seated Calf Raises – 4 sets of 15 to 20 reps

Day 3 – Off

Day 4 – Back & Biceps

• Reverse Grip Pull-ups – as many sets as needed until you get to 50 reps
• Underhand Barbell Rows – 4 sets of 15, 12, 10, 8 reps
• Single Arm Dumbbell Rows – 3 sets of 15, 12, 10 reps
• Deadlifts – 5 sets of 20, 12, 10, 8, 6 reps
• Hyperextensions – 2 sets of 20 reps
• Barbell Curls – 3 sets of 12, 10, 8 reps
• Incline Dumbbell Curls – 2 sets of 12, 8 reps
• Concentration Curls – 2 sets of 20, 15 reps

Day 5 – Shoulders & Calves

• Rear Lateral Raises – 3 sets of 15, 12, 10 reps
• Barbell Push Press – 4 sets of 15, 12, 10, 8 reps
• Side Lateral Raises – 3 sets of 15, 12, 10 reps
• Barbell Rows – 3 sets of 20, 15, 12 reps
• Standing Calf Raises – 4 sets of 20, 15, 12, 10 reps
• Seated Calf Raises – 4 sets of 20, 15, 12, 10 reps

Day 6 – Off

Day 7 – Off