Workout Routine

4 Day Full Body Split

by andayathletics

This split was made using Renaissance Periodization’s male physique template.

Workouts

Workout 1

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
180 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
0
180 sec

Incline Machine Press

4 sets

Weighted Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
180 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
0
180 sec

Weighted Dips

4 sets

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
180 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
0
180 sec

Dumbbell Bench Press

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
100 sec
2
@RPE9
0
100 sec
3
@RPE9
0
100 sec
4
@RPE9
0
100 sec

dumbbell row

4 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
100 sec
2
@RPE9
0
100 sec
3
@RPE9
0
100 sec
4
@RPE9
0
100 sec

close grip lat pulldown

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
100 sec
2
@RPE9
0
100 sec
3
@RPE9
0
100 sec
4
@RPE9
0
100 sec

lateral raise

4 sets

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

squat

4 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

hack squat

4 sets

Single Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Single Leg Curl

4 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Seated Calf Raise

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

tricep pushdown

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

seated shoulder press

4 sets

Workout 3

Weighted Pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Weighted Pullup

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

seated cable row

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

face pull

4 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec

Pec Deck

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

incline bench press

4 sets

Workout 4

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

trap bar deadlift

4 sets

Back Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Back Raise

4 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

front squat

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

seated incline curl

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec

shrug

3 sets

Seated Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
0
180 sec
2
@RPE9
0
180 sec
3
@RPE9
0
180 sec
4
@RPE9
0
180 sec

Seated Calf Extension

4 sets