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Advanced Bodybuilding Workout Program

A  4-split program for a Advanced Bodybuilder.

A 4-split program is excelent for a bodybuilder who wants to train 4-5 times per week

Day 1: Cheast, biceps, calves.  Day 2: Back, abs.   

Day 3: Legs, calves. Day 4: Shoulders, triceps, abs

Day 1

Exercise

Dumbbell Bench Press *

Incline Dumbbell Press

Machine Flyes

Cable Crossover

Seated alternate Dumbbel Curls

Standing Barbell Curls

Preacher or Hammer Curls

Donkey Calf Raises

Seated Calf Raises

Sets

4

3

3

2

3

3

2

4

4

Reps

12, 10, 8, 6

8-10

10-12

12

10

10, 8, 6

10

20

15-20

 

Day 2

Exercise

T-bar Rows *

Front Pull-Down

Cable Row (seated)

Close-Grip Pull-Down

Regular Crunches

Decline Situps

Machine Crunches (seated)

Sets

4

3-4

3

3

4

4

4

Reps

10

8-12

10

10

15-20

15-20

15-20

 

Day 3

Exercise

Single Leg Curl

Squats *

Hack Squats

Leg Press

Lying Leg Curl

Stiff-leg Deadlifts

Standing Calf Raises

Sets

4

5

4

4

4

4

5

Reps

12

6-12

10

10

10

10-12

15-20

 

Day 4

Exercise

Behind the neck Presses *

Barbell military Presses

Machine Lateral Raises

Rear-delt machine flyes

Dumbbel Shrugs

Lying French Press

Triceps Pressdown

Rope Pushdown

Hanging Leg Raise

Sets

4

3

3

4

3

4

3

3

4

Reps

10

10

10

10

8-10

8-12

10

10

15-20

* (One warm-up)

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