Compound and isolation exercises are used to properly push each muscle group for optimal results. This 12 week program contains 6-8 exercises per day that will prove to be both challenging and rewarding when the rep and set schedule are followed with the listed rest periods.
Rest Periods Between SetsDo your best to keep your rest periods between sets close to what is listed below. Rest up to two minutes when changing from one exercise to another.
Related: The Ultimate 3 Day Workout Split 1500 Reps of Pain!
These rest periods are important because they ensure that you are getting the correct rest for each particular exercise. Don't increase the rest periods in an attempt to reach the listed rep and set schedule.
These rest periods also keep you focused on your training and get you in and out of the gym in a reasonable time.
Choosing Weights for Each ExerciseChoose the weights for each exercise based on the following guideline:
If you can perform all the sets with the amount of reps listed on an exercise then it is time to increase the weight.Ideally the weight should be high enough that you can reach the reps listed on the first set and have difficulty reaching the reps listed on the last two sets. Constantly challenging yourself with a progressively heavier load will provide the best results.
4 Day Workout Program Outline
- Monday - Chest & Biceps
- Tuesday - Back & Abs
- Thursday - Shoulders, Triceps & Abs
- Friday Legs
Anytime you see "AMAP" listed under reps you should push yourself to perform as many reps as possible.
12 Weeks of GainsPerform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Properly fuel yourself with at least one gram of protein per pound of body weight. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats.
Correct nutrition will allow your body to properly repair itself as you push yourself in the gym with this program. Nourish yourself with carbohydrates and protein after working out to help aid recovery. Huge Gainer provides a 3:1 ratio of carbs to protein that provides excellent macros quickly and easily.
Protein powders are an excellent way to help you reach your daily protein goals. Make sure that you are correctly nourishing yourself and increase your daily caloric intake to help your success with this program. Investigate the benefits of beta alanine and creatine; consider utilizing them if you aren't already.
|Chest & Biceps|
|Incline DB Presses||3||8||60|
|Flat DB Flyes||4||12||45|
|Incline DB Curls||3||12||45|
|back & Abs|
|Wide Grip Pull-Ups||4||AMAP||90|
|Barbell Bent Rows||4||8||90|
|Seated Cable Row||3||8||60|
|Hanging Leg Lifts||4||AMAP||60|
|Kneeling Cable Crunch||3||12||45|
|Shoulders, Triceps & Abs|
|DB Lateral Raises||3||12||60|
|Bent Reverse Flyes||4||8||60|
|Incline Skull Crushers||4||8||60|
|Close Grip Bench Press||3||8||60|
|Hanging Knee Raises||4||AMAP||60|
|Lying Leg Curls||4||12||45|
|Standing Calf Raise Machine||4||12||60|
|Seated Calf Raise Machine||3||12||45|