4 Day Split Program

G E N E R A L F I T N E S S: 4 D A Y S P L I T
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Frequency
Do the exercises below 4 days a week -- 2 days on, 1 day off, 2 days on, 2 days off. M - T and Th - F, for example.
If you want to just take one day off after both 2 day cycles, that's fine too.

How Much Weight
The weight is up to you. First, get the form down with a little lighter weight. Then make the weight challenging enough that it's very difficult on the last couple of reps while still using strict form. Always feel the muscle working.

How to
Do all sets for an exercise for the # of reps listed before moving to the next exercise. Rest no more than 30 seconds between sets. Do the exercises in the order listed. You can use different exercises--these are just suggestions and are good basic exercises to use as you build your foundation. You can also superset two exercises (no rest) together, for variety or when in a time crunch. Just stay focused!

Use this

Print One for Each Day and Use as Journal

as a journal to track your progress.

Click on an exercise for photo and description. Use your Browser's BACK button to return to this page.

Exercise	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
Incline DB Press		12		10		8		15
Pec Dec Flyes		15		12		12
Push-Ups		20		20		20
Overhead DB Press		12		10		10		15
Upright Rows		12		10		8		12
Front Raises		12		12		12

Exercise	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
Front Pulldowns		15		12		10		12
BentOver Rows		12		10		8		8
Low Rows		15		12		10		12
Vertical Leg Raises		12		12		12		12
Incline Crunches		12		12		12		12
Standing Twists		20		20		20

Exercise	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
Leg Extensions		15		12		12		15
Squats		15		12		12		15
Lying Leg Curls		12		10		8		12
Lunges		12		10		12
1 Leg Calf Raises		12		12		12
Seated Calf Raises		15		15		15

Exercise	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
Incline DB Curls		15		12		10
Cable Curls		15		12		10
1 Arm Bench Curls		12		12		10
Cable Pushdowns		15		12		10
Lying DB Extensions		12		10		10
Bench Dips		20		15		15