4 Day Workout
100% = Heaviest weight you can use safely & strictly for 2-3 reps. Use zero for non-weighted exercises.
Day 1
Chest
1.
x 20
x 12
x 8
x 5
x 2
x Failure
x Failure
x Failure
x Failure
x Failure
2.
x Failure
x Failure
x Failure
x Failure
x Failure
Shoulders
3.
x 20
x 12
x 8
x 5
x 2
x Failure
x Failure
x Failure
x Failure
x Failure
4.
x Failure
x Failure
x Failure
x Failure
x Failure
Day 2
Back
1.
x 20
x 12
x 8
x 5
x 2
x Failure
x Failure
x Failure
x Failure
x Failure
2.
x Failure
x Failure
x Failure
x Failure
x Failure
Traps
3.
x Failure
x Failure
x Failure
x Failure
x Failure
Lower-Back
4.
x Failure
x Failure
x Failure
x Failure
x Failure
Day 3
Triceps
1.
x 20
x 12
x 8
x 5
x 2
x Failure
x Failure
x Failure
x Failure
x Failure
2.
x Failure
x Failure
x Failure
x Failure
x Failure
Biceps
3.
x 20
x 12
x 8
x 5
x 2
x Failure
x Failure
x Failure
x Failure
x Failure
4.
x Failure
x Failure
x Failure
x Failure
x Failure
Forearms
5.
x Failure
x Failure
x Failure
x Failure
x Failure
Day 4
Quads/Hams/Glutes
1.
x 20
x 12
x 8
x 5
x 2
x Failure
x Failure
x Failure
x Failure
x Failure
Quadriceps
2.
x Failure
x Failure
x Failure
x Failure
x Failure
Hamstrings
3.
x Failure
x Failure
x Failure
x Failure
x Failure
Calves
4.
x Failure
x Failure
x Failure
x Failure
x Failure
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