Four Day Split Program Template

(Torso Pull / Torso Push / Legs & Arms Pull / Legs & Arm Push)

Pull/Push/Pull/Push

Workout A: Torso Pull

Workout B: Torso Push

Workout C: Leg & Arm Pull

Workout D: Leg & Arm Push

Push/Pull/Push/Pull

Workout A: Torso Push

Workout B: Torso Pull

Workout C: Leg & Arm Push

Workout D: Leg & Arm Pull

Guidelines

  • 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.
  • 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 (eg hamstring workout) in which to include one or more exercise(s) utilizing erector spinae, either as a synergist or significant stabilizer. Exercises with same markings (if indicated) 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.

^ Choose an exercise without significant erector spinae involvement (eg: Hack Squat, Leg Press, etc.) for adequate recovery since exercises involving erector spinae will already be performed on other day (ie Deadlift Workout).

* Exercise can be moved to another workout with fewer/less intense exercises in order to equalize workout durations.

# Exercises for the side delt can be performed on either Torso Push or Torso Pull day workout depending upon mechanics of chosen exercise (isolated or compound movement) and history of injury in effort to avoid overuse injuries. More specifically:

  • If side delts are trained on push day, they can be performed after front delts. This generally involves isolated side delt exercises like Lateral Raises. Supraspinatus is used in both front and side delt movements. Training them on the same day allows for greater recovery time for supraspinatus, a commonly injured muscle.
  • If side delts are trained on pull day, they can be trained after upper back. This generally Involves side delt compound exercises like upright rows. Upright Rows are a pulling movements incorporating both arm flexion and moderate gripping. Training them on the same day allows for greater recovery time for those joint and muscular structures involved in pulling.

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