4 Day Split for a Full Body Workout

Here's another split workout that I haven't been using recently, but it's something I found in an old notebook from about 3 years ago, and I remember having great results with it. It's a 4 day split, so each muscle group gets one day.

We start with the abs and legs on day one...

Abs and Legs Workout

Calf raises- 4 sets of 8

Leg curls- 3 sets of 8

Straight legged deadlift- 4 sets of 6

Leg presses- 4 sets of 8

Squats- 4 sets of 8

Triceps and Chest Workout

Dips- 3 sets of 8

Skullcrushers- 3 sets of 8

Close grip bench press- 3 sets of 8

Leaning forward weighted dips- 4 sets of 8

Flat BB bench press- 4 sets of 6

Incline DB flies- 4 sets of 8

Biceps and Back Workout

DB hammer curl- 4 sets of 8

BB bicep curl- 4 sets of 6

One arm DB rows- 4 sets of 8

Close grip chins- 3 sets of 8

Wide grip chins- 3 sets of 8

Deadlifts- 4 sets of 6

Traps, Deltoids, and Forearm Workout

DB shrugs- 3 sets of 15

BB shrugs- 3 sets of 6

DB press- 4 sets of 6

Side laterals- 3 sets of 8

Behind the back BB raises- 3 sets of 15

Bent over raises- 3 sets of 8

This is a fantastic full body workout split. Give it a try.

Posted in: 4 day split, barbells, build muscle, build muscle mass, dumbbells, full body workout