# Four-Day Split: Full Body

## Chest, Triceps & Calves

Bench Press (Incline) · Bench Press · Fly · Triceps Pushdown · Triceps Kickback · Triceps Extension (Lying) · Calf Raise · Calf Raise (Seated)

### Workout

- 6 × 1-12 Bench Press (Incline) - Barbell
- 6 × 1-12 Bench Press - Dumbbell
- 6 × 1-12 Fly - Dumbbell
- 5 × 1-12 Triceps Pushdown - Cable Rope
- 4 × 1-12 Triceps Kickback - Dumbbell
- 4 × 1-12 Triceps Extension (Lying) - EZ Curl Bar
- 4 × 1-12 Calf Raise - Dumbbell
- 4 × 1-12 Calf Raise (Seated) - Machine


## Legs & Abs

Back Squat · Leg Press · Lying Leg Curl · Deadlift (Romanian) · Leg Curl (Seated) · Crunch (Reverse)

### Workout

- 6 × 1-12 Back Squat - Barbell
- 6 × 1-12 Leg Press - Machine
- 4 × 1-12 Lying Leg Curl
- 4 × 1-12 Deadlift (Romanian) - Barbell
- 4 × 1-12 Leg Curl (Seated) - Machine
- 2 × 1-20 Crunch (Reverse)


## Shoulders & Calves

Shoulder Press (Overhead) · Upright Row · Lateral Raise · Calf Raise (Seated)

### Workout

- 5 × 0-12 Shoulder Press (Overhead) - Smith Machine
- 4 × 0-12 Upright Row - Smith Machine
- 4 × 0-12 Lateral Raise - Dumbbell
- 11 × 0-12 Calf Raise (Seated) - Machine


## Back, Biceps & Abs

Row (Bent-Over) · Lat Pulldown (Wide-Grip) · Row (Single-Arm) · Bicep Curl · Bicep Curl (Incline) · Preacher Curl · Crunch

### Workout

- 6 × 0-12 Row (Bent-Over) - Barbell
- 6 × 0-12 Lat Pulldown (Wide-Grip) - Cable
- 6 × 0-12 Row (Single-Arm) - Dumbbell
- 5 × 0-12 Bicep Curl - Barbell
- 4 × 0-12 Bicep Curl (Incline) - Dumbbell
- 4 × 0-12 Preacher Curl - Cable
- 3 × 0-20 Crunch