Steve's 4-Way Split Routine
This is a program I am using to gain size and safeguard my joints. Key areas of focus are back and legs. I want to hit the back twice each cycle, so I've added some back exercises on Day 4. For legs, I'm not looking to add size to my 24" quads, only definition, so there are no heavy squats, but lots of extensions, lunges, and sissy squats. I am looking to add size to my calves, so I hit them with heavy reps at the beginning of every leg workout. I insert two staggered rest days, so the cycle is 6 days long. I typically add 15 minutes of abdominal exercises or 20 minutes of cardio at the end of each workout.
|
Sets |
Reps |
||
|
DAY 1 |
Back-Triceps |
||
|
Wide-grip Pullups |
4-5 |
8-10 |
|
|
One-arm DB Row OR Bent-over Row OR T-bar Row |
3 |
12/8/10 |
|
|
Low Row |
2-3 |
15/12/(10) |
|
|
Superset: : Lat Pulldown OR Narrow Grip Pullups / Across-the-bench Pullover |
3 |
15/15-12/12-10/10 |
|
|
Rope Pressdowns |
3 |
12/10/8 |
|
|
DB Kicks |
3 |
15/12/10 |
|
|
Other Various Tricep |
3 |
||
|
DAY 2 |
Legs |
||
|
Calf Raise: Donkey OR Standing OR Seated |
6 |
8 |
|
|
Squat OR Leg Press OR Hack Squat OR Lunges |
3 |
15/12/10 |
|
|
Superset: Sissy Squats OR Leg Exten. / Leg Curls |
5 |
12-15 / 10-12 |
|
|
Optional: Wide Stance Pliee |
6 |
15 |
|
|
DAY 3 |
Back-Shoulders |
||
|
Deadlifts |
4 |
20/15/12/8 |
|
|
Lat Pulldown |
3 |
15/12/10 |
|
|
Shoulder Press: Machine OR Smith OR Seated DB |
3 |
12/10/8 |
|
|
Superset: Cable Side Raise / Cable Front Raise |
3 |
10/10 |
|
|
Rear Delt Machine OR Bent-over DB Rear Delt |
3-4 |
15/12/10 |
|
|
DAY 4 |
Chest-Biceps-Forearms |
||
|
Flat Bench Press |
4 |
12/10/8/6 |
|
|
45 OR 60 degree Incline DB press |
3 |
12/10/8 |
|
|
Pec Deck OR 45 degree Bench Flys |
4 |
15/15/12/10 |
|
|
Elbows Out-Feet-in front Dips |
3 |
8-10 |
|
|
Cable Preacher Curls |
3 |
12/10/8 |
|
|
Outer Standing Curls |
3 |
15 |
|
|
Optional: 45 degree face down curls |
2-3 |
10 |
|
|
Barbell Reverse Wrist Curls |
2 |
15-20 |
|
|
Barbell Wrist Curls |
2 |
15/12 |
Here is the cycle including the rest days. I never hit the weights more than 3 days in a row, although rest days may include light cardio.
|
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
|
back-tri |
legs |
back-shoulders |
REST |
chest-bi |
back-tri |
REST |
|
legs |
back-shoulders |
chest-bi |
REST |
back-tri |
legs |
REST |
|
back-shoulders |
chest-bi |
back-tri |
REST |
legs |
back-shoulders |
REST |
|
chest-bi |
back-tri |
legs |
REST |
back-shoulders |
chest-bi |
REST |