Four Repping Workout Split
Workout Description
Train four different exercises per muscle group, 3 sets of each (plus warmup). Your first exercise is done very heavy to build maximum strength. The next is performed slightly lighter to focus on muscle size, the third is done even lighter to target muscle endurance and the final exercise is done with very light weights to pump the muscle and encourage the release of mucle building hormones.
| Main Goal: Days Per Week: Type of Workout: Workout Level: |
Build Muscle and Shape 3 Straight Sets Intermediate |
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| Exercise | Sets | Reps | |
| Bench Press | 3 | warm-up, 4,4,4 | |
| Incline Bench Press | 3 | warm-up, 8,8,8 | |
| Incline Dumbbell Flyes | 3 | warm-up, 12,12,12 | |
| Pec Deck Flyes | 3 | warm-up, 16,16,16 | |
| Close Grip Bench Press | 3 | warm-up, 4,4,4 | |
| Tricep Pushdowns | 3 | warm-up, 8,8,8 | |
| French Press | 3 | warm-up, 12,12,12 | |
| Dumbbell Kickbacks | 3 | warm-up, 16,16,16 | |
| Ab Crunches | 3 | 10,10,10 | |
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| Exercise | Sets | Reps | |
| Squats | 3 | warm-up, 4,4,4 | |
| Split Squats | 3 | warm-up, 8,8,8 | |
| Hamstring Curls | 3 | warm-up, 12,12,12 | |
| Leg Extensions | 3 | warm-up, 16,16,16 | |
| Seated Shoulder Press | 3 | warm-up, 4,4,4 | |
| Military Barbell Press | 3 | warm-up, 8,8,8 | |
| Side Lateral Raise | 3 | warm-up, 12,12,12 | |
| Bent Lateral Raise | 3 | warm-up, 16,16,16 | |
| Barbell Rollouts | 3 | 10,10,10 | |
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| Exercise | Sets | Reps | |
| Bent Over Row | 3 | warm-up, 4,4,4 | |
| Seated Cable Row | 3 | warm-up, 8,8,8 | |
| Front Lat Pulldown | 3 | warm-up, 12,12,12 | |
| Standing Lat Pulldown | 3 | warm-up, 16,16,16 | |
| Barbell Curl | 3 | warm-up, 4,4,4 | |
| Incline Dumbbell Curl | 3 | warm-up, 8,8,8 | |
| Cable Curl | 3 | warm-up, 12,12,12 | |
| Standing Dumbbell Curl | 3 | warm-up, 16,16,16 | |
| Swiss Ball Crunch | 3 | 10,10,10 | |
Workout Notes
Do all exercises with a weight that allows you only to do the prescribed amount of reps. Increase the weight each week if you can. Add cardio inbetween workout days for added shape and tone.
