This 4 Day Split is for someone who thinks that a 3 day routine just takes to much time. This routine allows you to get the same work done in an extra day, but less time per day. Since this is a beginner’s routine, 12 repetitions per exercise should be performed. Cardio can be added to the routine on off days.

Monday – Chest and Triceps

Flat barbell bench press – 3 sets
Incline dumbbell press – 3 sets
Overhead dumbbell extension – 3 sets
Tricep rope pushdown – 3 sets

Tuesday – Upper Legs

Leg press – 3 sets
Leg curls – 3 sets
Leg extension – 3 sets
Dumbbell lunges – 2 sets

Wednesday – Off or Cardio

Thursday – Back and Biceps

Lat pulldowns – 3 sets
Seated row machine – 3 sets
Hyperextension – 3 sets
Barbell or dumbbell curls – 3 sets
Preacher curls – 2 sets

Friday – Shoulder and Lower Legs

Seated barbell press – 3 sets
Standing side lateral raises – 2 sets
Bent over lateral raises – 2 sets
Seated calf raise – 3 sets
Standing calf raise – 3 sets