4 Day Split Program

Back & Biceps / Chest & Triceps / Thighs / Shoulders, Calves & Abs

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Workout A: Back & Biceps

Workout B: Chest & Triceps

Workout C: Thighs

Workout D: Shoulders, Calves & Abs


  • Italicized exercises are optional.
  • Generally, choose basic exercises when possible.
  • Choose an auxiliary exercise if a second exercise for the same muscle group is performed.
  • A glute exercise may be substituted for a quadriceps or hamstrings exercise.
  • If desired, the Neck Extensors & Flexors may be exercised with another workout.
  • In addition, Hip Flexors, Abdominal, and Obliques may be exercised with another workout.
  • Also see complementary pairing of exercises involving low back.

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