Mass Building Splits (4 Day Split)

This is for more advanced lifters and is normally performed upper body than lower body to give each muscle proper rest.

DAY 1: UPPER BODY

• Bench Press: 4 sets of 6-8 reps
• Bent Over Row: 4 sets of 6-8 reps
• Dumbbell Shoulder Press: 3 sets of 10-12 reps
• Bicep Curl: 3 sets of 10-12 reps
• Rope Tricep Pull-downs: 3 sets of 10-12 reps
• Optional: 3 sets of 10-12 reps Chest Fly’s Cable or Dumbbell

DAY 2: LOWER BODY

• Squats: 4 sets of 6-8 reps
• Deadlift: 4 sets of 6-8 reps
• Lunges: 3 sets of 10-12 reps
• Hamstring Curl: 3 sets of 10-12 reps
• Standing Calf Raises: 3 sets of 10-12 reps

DAY 3:REST

DAY 4: UPPER BODY

• Incline Bench Press: 4 sets of 6-8 reps
• Lat Pull-down: 4 sets of 6-8 reps
• Barbell Shoulder Press: 3 sets of 10-12 reps
• Front Lateral Raises: 3 sets of 10-12 reps
• Dips: 3 sets of 10-12 reps

Day 5: REST

DAY 6: LOWER BODY

• Squat: 4 sets of 6-8 reps
• Stiff-Legged Deadlift: 4 sets of 6-8 reps
• Leg Press: 3 sets of 10-12 reps
• Hamstring Curl: 3 sets of 10-12 reps
• Seated Calf Raises: 3 sets of 10-12 reps

Day 7: REST