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4-Day Split Workout Plan Template

This document outlines a 4-day split routine workout plan spanning 7-12 weeks. It includes exercises targeting the upper body, lower body, and abdominals. The upper body days focus on exercises like chest press, pull downs, overhead press, and rows. The lower body days focus on squats, leg presses, lunges, hamstring exercises, and deadlifts. Rep ranges and weight recommendations are provided for each exercise.

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Dzanan Gvozden
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© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
85 views6 pages

4-Day Split Workout Plan Template

This document outlines a 4-day split routine workout plan spanning 7-12 weeks. It includes exercises targeting the upper body, lower body, and abdominals. The upper body days focus on exercises like chest press, pull downs, overhead press, and rows. The lower body days focus on squats, leg presses, lunges, hamstring exercises, and deadlifts. Rep ranges and weight recommendations are provided for each exercise.

Uploaded by

Dzanan Gvozden
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

4-DAY

SPLIT
ROUTINE

WEEKS

7-12

EXERCISES

UPPER BODY

1
NOTES
Barbell__

OVERHEAD PRESS Dumbbell__


Barbell__
Machine__

LOW ROW

Dumbbell__
Barbell__
Machine__

CHEST PRESS
PULLDOWN
DECLINE PRESS

Dumbbell__

Rx WT

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

10-14
6-10
10-14
6-10
8-12
4-8

Machine__
Wide grip__

8-12

Close grip__
Barbell__

4-8

Dumbbell__

DATE

6-10
6-10

Machine__
4-DAY
SPLIT
ROUTINE

WEEKS

7-12

EXERCISES
SQUAT

LOWER BODY

1
NOTES
Barbell__
Dumbbell__
Plate
Machine__
-load__

LEG PRESS
LUNGE
HAMSTRING

Rx WT
12-16
8-12
12-16
8-12

Selectorized
__
Barbell__
4-8
Dumbbell__
Leg Curl__
RDL__
Other__

ABDOMINALS
Machine__

4-8
10-14
6-10
16-20

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Other__

ABDOMINALS
4-DAY
SPLIT
ROUTINE

WEEKS

7-12

EXERCISES
CHEST PRESS

16-20

Machine__
UPPER BODY

2
NOTES
Barbell__
Dumbbell__

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

10-14
6-10

Machine__
Wide grip__ 10-14

PULLDOWN

Close grip__ 6-10


Barbell__

DECLINE PRESS

Dumbbell__
Barbell__
Machine__

LOW ROW

Dumbbell__
Barbell__
Machine__

INCLINE
4-DAY
SPLIT
ROUTINE

Rx WT

DATE

Dumbbell__
WEEKS

7-12

EXERCISES
DEAD LIFT

HAMSTRING

4-8
8-12
4-8
6-10
6-10

Machine__

LOWER BODY

2
NOTES
Barbell__

Rx WT
10-14

Dumbbell__
10-14
Plate
Machine__
-load__

8-12

LEG PRESS
DEAD LIFT

8-12

8-12

Selectorized
Barbell__
__
6-10
Dumbbell__

6-10

Machine__
Leg Curl__
RDL__
Other__

ABDOMINALS
Machine__

8-12
8-12
12-16

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Other__

ABDOMINALS
Machine__

12-16

4-DAY
SPLIT
ROUTINE

WEEKS

1-6

EXERCISES
CHEST PRESS

UPPER BODY

1
NOTES
Barbell__

Rx WT

Dumbbell__

1418

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Machine__
Wide grip__

14Close grip__ 18

PULLDOWN

Barbell__

OVERHEAD PRESS Dumbbell__


Barbell__
Machine__

LOW ROW

Dumbbell__
Barbell__
Machine__

INCLINE PRESS

Dumbbell__

1418
1418
1418

Machine__
4-DAY
SPLIT
ROUTINE

WEEKS

1-6

EXERCISES

LOWER BODY

1
NOTES
Plate
-load__

LEG PRESS
SQUAT

Selectorized
Barbell__
__
Dumbbell__
Plate
Machine__
-load__

LEG PRESS
HAMSTRING

Selectorized
__ Curl__
Leg
RDL__

Rx WT

1620
1620
1216
1620

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Other__

ABDOMINALS
4-DAY
SPLIT
ROUTINE

WEEKS

1-6

EXERCISES

1620
Machine__
UPPER BODY

2
NOTES
Barbell__

OVERHEAD PRESS Dumbbell__


Barbell__
Machine__

LOW ROW

Dumbbell__
Barbell__
Machine__

CHEST PRESS

Dumbbell__

Rx WT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

1014
1014
1014

Machine__
Wide grip__

10Close grip__ 14

PULLDOWN

Barbell__

DECLINE PRESS

Dumbbell__

1014

Machine__
4-DAY
SPLIT
ROUTINE

WEEKS

1-6

EXERCISES
DEAD LIFT
LUNGE
DEAD LIFT

LOWER BODY

2
NOTES
Barbell__

Rx WT

Dumbbell__

1216

Machine__
Barbell__
Dumbbell__
Barbell__
Dumbbell__
Machine__

1216
8-12

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

HAMSTRING

Leg Curl__
RDL__
Other__

ABDOMINALS
Machine__

1216
1418

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