4-Day Bodybuilding Split
Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
About the program
Shoulders get their own day — no longer an add-on to legs, and legs get a full session. Each muscle is worked from several angles: chest, for example, with flat and incline presses and flyes.
Layout: Mon chest/triceps, Tue back/biceps, Thu legs, Fri shoulders/abs.
Who it is for
Lifters with a year or more of training who want more volume per muscle and can train four times a week.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Chest & triceps
16 sets
Back & biceps
19 sets
Legs
20 sets
Shoulders & abs
20 sets
How to progress
Work in the 8–12 range, the last set 1–2 reps short of failure. When every set reaches 12, add weight. Swap the order or one or two exercises every 6–8 weeks.
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