Split workout plan for men: 4 days a week

A ready-made gym programme: 4 days a week (Mon, Tue, Thu, Fri), 24 exercises, sets and reps for each day. Each workout trains its own muscle groups, so they have time to recover.

Under each exercise: sets × reps.

Day 1 Chest, Biceps

• Barbell Bench Press4 × 8
• Dumbbell Incline Bench Press4 × 10
• Dumbbell Fly3 × 15
• Barbell Curl3 × 10
• Dumbbell Incline Alternate Bicep Curl3 × 12
• Dumbbell Concentration Curl3 × 12

Day 2 Back, Triceps, Chest

• Bent Over Row-Barbell4 × 8
• Cable Pulldown4 × 10
• Cable Seated Row4 × 10
• Barbell Lying Triceps Extension3 × 12
• Cable Pushdown with Rope3 × 15
• Chest Dip3 × 12

Day 3 Legs, Calves

• Barbell Back Squat4 × 8
• Sled 45 Degrees Leg Press4 × 10
• Dumbbell Romanian Deadlift3 × 12
• Dumbbell Lunge3 × 12
• Lever Lying Leg Curl3 × 15
• Lever Standing Calf Raise4 × 15

Day 4 Shoulders, Abs, Back

• Dumbbell Seated Shoulder Press4 × 10
• Dumbbell Lateral Raise3 × 15
• Barbell Upright Row3 × 12
• Dumbbell Rear Fly3 × 15
• Vertical Leg Raise3 × 15
• Front Plank3 × 45

This programme is already in Gloox

Open Ready-made plans in the app. The AI coach fits the programme to your goal and equipment, and suggests the weight for every set during the workout.

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On a computer? Point your phone's camera here to get the app.

Who a split is for

People who have trained for at least a couple of months and can get to the gym 3–5 times a week. Each muscle group gets more work per session and longer rest before the next one.

How to progress

Once you hit the top of the rep range in every set with good form, add 2.5–5 % to the weight next time. The last 1–2 reps of a set should be hard, but your form should hold.

Questions

• Full body, 2 days a week
• Full body, 3 days a week
• Full body, 4 days a week
• Split, 3 days a week
• Split, 5 days a week