The 4-Way Split Training Program

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PSN TRAINING

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The 4-Way Split Training Program
Are your workouts lasting too long? Do you need to get complete workouts quicker? As an advanced bodybuilder, you need the advantage of several exercises per muscle group. You want to work each area at every angle, activating as many muscle fibers as possible. Suddenly, you’re swamped. Your workouts last hours. You don’t want to eliminate exercises, but you feel like a prisoner in your own gym.

You began bodybuilding on a three-day routine, working the whole body daily with one or two exercises per muscle group. Next, you graduated to a four or five day, split routine. You added exercises, but shortened the routine by doing half of it one day and the other half the next.

As you progressed and learned more exercises, you split the routine in thirds, doing each area twice a week, training six days. Now, even this program has gotten too long. It is time for the next step, the Four Way Split.

Divide your routine in fourths, alternating upper and lower body, so your entire body is worked over a four day period. With a rest on the fifth day, each muscle has a 96 hour recovery period. This allows you to do many exercises with maximum effort and not over- train. Before contests, you can eliminate the rest day. This still allows 72 hours for recovery, while burning more calories on a daily basis.

The system has been utilized by greats of the past for fantastic gains. The shorter workouts enable you to apply for more intensity to each set. Several top pros use this method to be able to include the many different movements available in today’s super gyms. The following is a four-way split routine that will add new dimensions to your training. Remember, this is advanced training for experienced bodybuilders.


First Day
Chest - Shoulders -Traps
Incline Barbell Press 35 degree angle — 5x6
Incline Dumbbell Press 20 degree — 5x6
Decline Flyes alternate with Pulley
Crossovers — 4 x 8
Chest Machine — 3x5
Front Deltoid Raises — 5x10
Upright Row — 4x8
Standing Laterals — 6x10
Press on Universal — 3x15
Shrugs on Calf Machine — 3x15
4-Way Neck Machine — 2x10 in each direction
Second Day
Thighs - Abdomlnals
Angular Leg Press Machine — 6x10 (3 sets regular; 3 sets heel together- ballet style)
Hack Squats — 4x12
Leg Extensions Seated alternate with Leg Curls — 5x8
Thigh Abductors alternate with Thigh Adductors — 4x10
Abdominal Pulley Crunches — 4x10
Crunches alternate with Leg Lifts — 4x50
Third Day
Upper Back - Biceps - Triceps
Variation Grip Pull-Ups to Chest — 8x6 (2 sets medium grip; 3 sets wide; 3 sets close grip)
Pulldowns Behind Neck — 5x8
45 degree Row — 4x8
Low Pulley Row — 4x10
Bent Lateral Raises — 4x12
Alternate Dumbbell Curls — 5x6
Triceps Pushdowns — 5x10
Pulley Curl on Scott Bench — 4x8
45 degree Triceps Pulley Extensions — 5x10
Reverse Curl — 3x15
Triceps Pulley Kickback — 3x15
Linear Barbell Curl on Smith Machine - 4x6
Dumbbell Triceps Press — 4x8
Wrist Curl — 3x20
Fourth Day
Calves - Thigh Biceps -Lower Back
Standing Calf Raise — 8x20
Seated Calf Raise — 4x20
Heel Raise on Leg Press — 5x15
Heel Raise on Hack Machine — 5x10
Lying Leg Curl — 8x8
Standing Leg Curl — 6x10
Hyperextensians alternate with Good-Mornings — 5x10