BLUEPRINT / 4 TRAINING DAYS
SPIT SPLIT / 4 days.
Chest, back, shoulders, and legs, with a small tertiary pairing on each day. These are example exercise choices based on my structure.
Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.
Chest
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Barbell bench press | 3 | 6–10 |
| Incline dumbbell bench press | 3 | 8–12 |
| Standing cable fly | 2 | 12–15 |
| Cable rope pressdown | 2 | 8–12 |
| Dumbbell lateral raise | 3 | 20 |
Back
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Chest-supported dumbbell row | 3 | 6–10 |
| Neutral-grip lat pulldown | 3 | 8–12 |
| Seated cable row | 2 | 8–12 |
| Dumbbell curl | 2 | 8–12 |
| Seated leg curl | 3 | 20 |
Shoulders
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Seated dumbbell shoulder press | 3 | 6–10 |
| Dumbbell lateral raise | 3 | 12–15 |
| Reverse pec deck | 2 | 12–15 |
| Dumbbell shrug | 2 | 8–12 |
| Dumbbell bench press | 3 | 20 |
Legs
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Back squat | 3 | 6–10 |
| Dumbbell Romanian deadlift | 3 | 8–12 |
| Seated leg curl | 2 | 10–15 |
| Standing machine calf raise | 2 | 10–15 |
| Neutral-grip lat pulldown | 3 | 20 |
Reading the blueprint
This planner uses a sample four-day week. In my own training I add rest days as needed; the exercise lists here are example sessions, not my recorded workouts.
All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.
For a different exercise, browse movements with the same main group and equipment in the exercise library.
Find exercise variationsTraining referenceACSM resistance training guidance