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
  
  • XABXABX
    
    
• 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