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MAXIMUM MUSCLE GAIN
4-WAY SPLIT
This workout is based on two working sets to failure per exercise conducted after warming up.
Training is to be conducted 4 times per week; each workout is to be conducted once per week. |
|
Workout/Bodypart Exercised |
Exercises |
Warm-Up Sets |
Working Sets |
Average Reps Per Set |
Workout A |
|
|
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Chest |
Flat Bench Barbell or Dumbbell Press |
3 |
2 |
6-8 |
|
Incline Bench Barbell or Dumbbell Press |
1 |
2 |
6-8 |
|
Flat or Incline Dumbbell Flyes |
1 |
2 |
6-8 |
Triceps |
Close Grip Barbell Bench Press or Dips |
1 |
2 |
6-8 |
|
Lying Triceps Extensions or Pushdowns |
1 |
2 |
6-8 |
|
Workout/Bodypart Exercised |
Exercises |
Warm-Up Sets |
Working Sets |
Average Reps Per Set |
Workout B |
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|
|
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Thighs |
Squats |
5 minutes on the stationery bike & 3 warm-up sets |
2 |
8-10 |
|
Leg Press or Hack Squats |
1 |
2 |
8-10 |
|
Lunges |
1 |
2 |
8-10 |
Hamstrings |
Leg Curls |
1 |
2 |
6-8 |
|
Stiff Legged Deadlifts |
1 |
2 |
6-8 |
|
Workout/Bodypart Exercised |
Exercises |
Warm-Up Sets |
Working Sets |
Average Reps Per Set |
Workout C |
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|
|
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Back |
Chins or Pulldowns |
3 |
2 |
6-8 |
|
Low Pulley Rows or Bent Over Rows |
1 |
2 |
6-8 |
|
Deadlifts |
1 |
2 |
6-8 |
Biceps |
Barbell or Dumbbell Curls |
1 |
2 |
6-8 |
|
Preacher Barbell or Dumbbell Curls |
1 |
2 |
6-8 |
Workout/Bodypart Exercised |
Exercises |
Warm-Up Sets |
Working Sets |
Average Reps Per Set |
Workout D |
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|
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Shoulders |
Seated Barbell or Dumbbell Press |
3 |
2 |
6-8 |
|
Arnold Press or Side Lateral Raises |
1 |
2 |
6-8 |
|
Bent Over Lateral Raises |
1 |
2 |
6-8 |
Calves |
Standing Calf Raises |
2 |
2 |
12-15 |
|
Seated Calf Raises |
1 |
2 |
12-15 |
Abs |
Crunches |
1 |
2 |
15-20 |
|
Le Raises |
0 |
2 |
15-20 |
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