Four Day Split Body Building Routine

Here’s a great bodybuilding routine I used in the old days. Its designed to be run through once a week with a rest day every couple of days. Its very intense when done properly (lifting heavy), so make sure that you’re getting enough food and rest. Also remember that getting enough protein is key if you’re looking to develop the strength and larger muscles.

Ideally, With this routine, you would do it for six weeks and then take a week off before starting up again. Its important that you give your body time to recover from the stresses you will be putting on it.

Day 1: Legs

• Leg Extensions - 3 sets, 10 reps
• Squats - 3 sets, 8 reps
• Leg Press - 4 sets, 15 reps
• Deadlifts- 3 sets, 8 reps
• Weighted Lunges - 3 sets, 10 reps
• Situps - 2 sets, maximum reps
• Flutter Kicks - 2 sets, maximum reps

Day 2: Chest

• Incline Dumb bell Press - 3 sets, 12 reps
• Bench Press - 3 sets, 8 reps
• Dumb bell fly - 3 sets, 10 reps
• Dips - 4 sets, 15 reps
• Calf Raises, weighted - 3 sets, 10 reps

Day 3: Rest

Day 4: Back

• Pull-ups - 4 sets, 15 reps
• Row - 4 sets, 15 reps
• Wide Grip Pulldowns - 3 sets, 8 reps
• Narrow Grip Pulldowns - 3 sets, 8 reps
• Chinups - 3 sets, 10 reps
• Bicycle Situps - 2 sets, max reps.
• Swiss Ball Crunches - 2 sets, max reps.

Day 5: Arms

• Overhead Press 3 sets, 8-10 reps
• Side Lateral Raise, 3 sets 10 reps
• Shrugs, 3 sets of 10 reps
• Tricep Pushdowns, 4 sets of 10 reps
• Bicep Preacher Curl - 2 sets of 10 reps
• Bicep Hammer Curl - 2 sets of 10 reps
• Calf Raises - 3 sets, 10 reps