Rob Engelman
Beginner 4x/Week Split
This 4-day split will allow you to effectively attack the target muscle groups each day. It also provides recovery on Wednesdays and the weekend.
Compound and isolation exercises are used to properly stimulate each muscle group for optimal results. This 12-week program contains 6-8 exercises per day that will prove to be both challenging and rewarding.
Rest Periods Between Sets
Keep your rest periods between sets close to what is listed below. Rest up to two minutes when changing from one exercise to another.
These rest periods are important because they ensure that you are getting the correct recovery for each particular exercise. Don't increase the rest periods in an attempt to reach the listed rep and set schedule.
Choosing Weights for Each Exercise
Choose the weight for each exercise based on the following guideline:
If you can perform all the sets with the number of reps listed on an exercise then it is time to increase the weight.
Ideally, the weight should be high enough that you can reach the reps listed on the first set and have difficulty reaching the reps listed on the last two sets. Constantly challenging yourself with a progressively heavier load will provide the best results.
4 Day Workout Program Outline
- Monday - Chest & Biceps
- Tuesday - Back & Abs
- Thursday - Shoulders, Triceps & Abs
- Friday - Legs
Anytime you see AMRAP listed under reps you should push yourself to perform
as many reps as possible.
12 Weeks of Gains
Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Properly fuel yourself with at least one gram of protein per pound of body weight. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats.
Correct nutrition will allow your body to properly repair itself as you push yourself in the gym with this program. Nourish yourself with carbohydrates and protein after working out to help aid recovery.
Investigate the benefits of
beta-alanine and
creatine; consider utilizing them if you are not already.
| Chest & Biceps | | | |
|---|
| Monday | | | |
|---|
| Exercise | Sets | Reps | Rest |
| Bench Press | 4 | 5 | 90 |
| Incline DB Presses | 3 | 8 | 60 |
| Flat DB Flyes | 4 | 12 | 45 |
| Barbell Curls | 4 | 5 | 90 |
| Preacher Curls | 3 | 8 | 60 |
| Incline DB Curls | 3 | 12 | 45 |
| Back & Abs | | | |
|---|
| Tuesday | | | |
|---|
| Exercise | Sets | Reps | Rest |
| Wide Grip Pull-Ups | 4 | AMAP | 90 |
| Barbell Bent Rows | 4 | 8 | 90 |
| Seated Cable Row | 3 | 8 | 60 |
| Lat Pull-Downs | 3 | 12 | 60 |
| Hanging Leg Lifts | 4 | AMAP | 60 |
| Kneeling Cable Crunch | 3 | 12 | 45 |
| Shoulders, Triceps & Abs | | | |
|---|
| Thursday | | | |
|---|
| Exercise | Sets | Reps | Rest |
| Military Press | 4 | 5 | 90 |
| Upright Rows | 4 | 8 | 60 |
| DB Lateral Raises | 3 | 12 | 60 |
| Bent Reverse Flyes | 4 | 8 | 60 |
| Incline Skull Crushers | 4 | 8 | 60 |
| Close Grip Bench Press | 3 | 8 | 60 |
| Rope Push-Downs | 3 | 12 | 45 |
| Hanging Knee Raises | 4 | AMAP | 60 |
| Legs | | | |
|---|
| Friday | | | |
|---|
| Exercise | Sets | Reps | Rest |
| Back Squats | 4 | 6 | 90 |
| Leg Press | 4 | 8 | 60 |
| Romanian Deadlifts | 4 | 8 | 60 |
| Lying Leg Curls | 4 | 12 | 45 |
| Standing Calf Raise Machine | 4 | 12 | 60 |
| Seated Calf Raise Machine | 3 | 12 | 45 |
