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4 Day Upper and Lower Body Split

This document outlines a 4 day upper/lower body split workout program. It divides the week into 4 days - Upper Body A on Monday, Lower Body A on Tuesday, Upper Body B on Thursday, and Lower Body B on Friday. Each day focuses on a different full body routine, listing the exercises and sets/reps for each muscle group worked that day. Notes sections are included to log weight and set/rep details for each workout.

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Den Flip
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7K views3 pages

4 Day Upper and Lower Body Split

This document outlines a 4 day upper/lower body split workout program. It divides the week into 4 days - Upper Body A on Monday, Lower Body A on Tuesday, Upper Body B on Thursday, and Lower Body B on Friday. Each day focuses on a different full body routine, listing the exercises and sets/reps for each muscle group worked that day. Notes sections are included to log weight and set/rep details for each workout.

Uploaded by

Den Flip
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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4 Day U/L Split

Monday Date: Body weight: Tuesday


Target
Upper Body A Weight Weight Set # 1 Set # 2 Set # 3 Set # 4 Lower Body A
Bench Press Romanian Deadlifts
3 x 6-8 reps; 2-3 min rest 3 x 6-8 reps; 2-3 min rest
Rows Leg Press
3 x 6-8 reps; 2-3 min rest 3 x 10-12 reps; 1-2 min rest
Incline Dumbbell Press Seated Leg Curls
3 x 8-10 reps; 1-2 min rest 3 x 8-10 reps; 1-2 min rest
Lat Pull-Downs Standing Calf Raises
3 x 8-10 reps; 1-2 min rest 4 x 6-8 reps; 1-2 min rest
Lateral Raises Abs
2 x 10-12 reps; 1 min rest X x 8-15 reps; 1 min rest
Triceps Press-Downs
2 x 10-12 reps; 1 min rest
Dumbbell Curls
2 x 10-12 reps; 1 min rest

Thursday Date: Body weight: Friday


Target
Upper Body B Weight Weight Set # 1 Set # 2 Set # 3 Set # 4 Lower Body B
Pull-Ups Squats
3 x 6-8 reps; 2-3 min rest 3 x 6-8 reps; 2-3 min rest
Barbell Shoulder Press Split Squats
3 x 6-8 reps; 2-3 min rest 3 x 8-10 reps; 1-2 min rest
Seated Cable Row Laying Leg Curls
3 x 8-10 reps; 1-2 min rest 3 x 10-12 reps; 1-2 min rest
Dumbbell Bench Press Seated Calf Raises
3 x 8-10 reps; 1-2 min rest 4 x 10-12 reps; 1-2 min rest
Dumbbell Flyes Abs
2 x 10-12 reps; 1 min rest X x 8-15 reps; 1 min rest
Barbell Curls
2 x 10-12 reps; 1 min rest
Skull Crushers
2 x 10-12 reps; 1 min rest
Notes

Date: Body weight:


Target
Weight Weight Set # 1 Set # 2 Set # 3 Set # 4 Set # 5

Date: Body weight:


Target
Weight Weight Set # 1 Set # 2 Set # 3 Set # 4 Set # 5

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