# 4 day split

Time to be big

## Upper A

Bench Press (Incline) · Lat Pulldown (Full ROM) · Bench Press · Row (Bent-Over) · Lateral Raise

### Workout

- 3 × 6-8 Bench Press (Incline) - Barbell
- 3 × 8-12 Lat Pulldown (Full ROM) - Cable
- 3 × 8-10 Bench Press - Dumbbell
- 3 × 8-10 Row (Bent-Over) - Barbell
- 4 × 12-15 Lateral Raise - Dumbbell


## Lower A

Back Squat · Deadlift (Romanian) · Walking Lunge · Calf Raise

### Workout

- 3 × 6-8 Back Squat - Barbell
- 3 × 8-10 Deadlift (Romanian) - Barbell
- 3 × 10-12 Walking Lunge - Dumbbell
- 4 × 13-15 Calf Raise - Dumbbell


## Upper B

Overhead Press (Standing) · Lat Pulldown (Close-Grip) · Dumbbell Fly (Incline) · Triceps Extension (Overhead) · Bicep Curl

### Workout

- 3 × 6-8 Overhead Press (Standing) - Barbell
- 3 × 8-12 Lat Pulldown (Close-Grip) - Cable
- 3 × 10-12 Dumbbell Fly (Incline) - Dumbbell
- 3 × 10-12 Triceps Extension (Overhead) - Barbell
- 3 × 8-18 Bicep Curl - Barbell


## Lower B

Deadlift (Conventional) · Squat (Goblet) · Bulgarian Split Squat · Leg Raise (Hanging, Straight)

### Workout

- 3 × 6-8 Deadlift (Conventional) - Barbell
- 3 × 10-12 Squat (Goblet) - Dumbbell
- 3 × 8-10 Bulgarian Split Squat - Dumbbell
- 3 × 0 Leg Raise (Hanging, Straight)