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4-Day
Split Workout Templates
Four day split workout templates are based around creating
four workouts (A, B, C, & D) and rotating them.
Select a Rotation, and then a Routine to create
a Program.
Possible Rotations:
- 2 on, 1 off
- 3 week rotation
- 5 workouts in Weeks 1 and 2, 4 workouts
in Week 3
- ABXABXA BXABXAB XABXABX
- 2 on, 2 off
- 4 week rotation
- 4 workouts in Weeks 1 and 2, 3 workouts
in Weeks 3 and 4
- ABXXABX - XABXXAB - XXABXXA - BXXABXX
- 4 on, 1 off
- 4 week rotation
- 6 workouts in Week 1, 5 workouts in Weeks
2-4
- ABCXABC - XABCXAB - CXABCXA - BCXABCX
- 4 workout days per week
- 4 workout days per week
- 3 week rotation
- XABCABX - XCABCAX - XBCABCX
- 6 workout days per week
- ABCABCX
- Not recommended year round
Possible Workout Routine Choices:
Each workout has an A, B, C, and D workout. These
are meant to be rotated in the above rotations accordingly.
- Chest and Triceps/Back and Biceps/Shoulders
and Arms/Legs - 4 workout options
- A: Chest and Triceps
- B: Back and Biceps
- C: Shoulders and Arms
- D: Legs and Abs
- Push/Pull Light/Heavy - 4 workout
options
- A: Push Heavy - Quads, Chest, Shoulders
(front), Triceps, Calves
- B: Pull Light - Hams, Back, Shoulders (side/rear),
Biceps, Abs
- C: Push Light - Quads, Chest, Shoulders (front),
Triceps, Calves
- D: Pull Heavy - Hams, Back, Shoulders (side/rear),
Biceps, Abs
- Upper/Lower Light/Heavy - 4 workout
options
- A: Upper Heavy - Chest, Shoulders, Arms,
Back
- B: Lower Light - Legs, Abs
- C: Upper Light - Chest, Shoulders, Arms, Back
- D: Lower Heavy - Legs, Abs
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