Workout Routine

Beginner 4 Day Split

by matcou

Starting TM is 65% of 1RM.

Workouts

Day 1 - Chest/Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

incline bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
65% 1RM
12
90 sec
3
65% 1RM
12
90 sec

cable crossover

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

bench press

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

overhead triceps extensions

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

triceps extension

1 sets

Day 2 - Back/Biceps

single arm row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

single arm row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

lat pulldown

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

barbell row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

seated cable row

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

hammer curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

concentration curl

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

seated curl

1 sets

Day 4 - Quads/Hamstrings/Calves

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
90 sec
2
65% 1RM
15
90 sec
3
65% 1RM
15
90 sec

leg press

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

lunge

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

leg extension

1 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

leg curl

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
65% 1RM
12
90 sec
3
65% 1RM
12
90 sec

calf raise

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

calf raise

1 sets

Day 5 - Shoulders/Traps/Forearms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
90 sec
2
65% 1RM
8
90 sec
3
65% 1RM
8
90 sec

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

lateral raise

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

seated shoulder press

1 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

shrug

1 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
65% 1RM
12
90 sec
3
65% 1RM
12
90 sec

wrist curl

3 sets