Phase 6

4-Day Split

 

Follow these daily routines when working out 4 days a week, and maintain for 8 weeks.

 

DAY 1: PUSH, ARMS & CALVES

3 Sets of Flat Barbell Bench Press

3 Sets of Incline Barbell Bench Press

3 Sets of Flat Dumbbell Bench Press

3 Sets of Dip (Chest Variation)

3 Sets of Standing Calf Raise

3 Sets of Seated Calf Raise

 

DAY 2: PULL, BUTT, ARMS & ABS

3 Sets of Barbell Deadlift

3 Sets of Wide-Grip Pull-ups

3 Sets of Barbell Row

3 Sets of Close-Grip Lat Pulldown

3 Sets of Barbell or Dumbbell Hip Thrust

Abs Circuit

 

DAY 3: PUSH & CALVES

3 Sets of Seated or Standing Barbell Military Press

3 Sets of Side Lateral Raise

3 Sets of Seated Rear Delt Raise

3 Sets of Leg Press Calf Raise

3 Sets of Donkey Calf Raise (or Leg Press Calf Raise)

 

DAY 4: LEGS, BUTT & ABS

3 Sets of Barbell Squat

3 Sets of Barbell Front Squat

3 Sets of Barbell Lunge

3 Sets of Leg Press

Abs Circuit