Upper/Lower Split: 4 Day Version

1. Monday: Upper Body A Workout

2. Tuesday: Lower Body A Workout
3. Wednesday: cardio/core building
4. Thursday: Upper Body B Workout
5. Friday: Lower Body B Workout
6. Saturday: off
7. Sunday: off

The Muscle Building Workout Routine: Upper Body A

1. Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Bent over Barbell Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
3. Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
4. Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
5. Triceps (Dips or any other)
2 sets of 10-12 reps.
1 minute rest between sets.
6. Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
The Muscle Building Workout Routine: Lower Body A

1. Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
3. Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
4. Lunges
5. Abs (Regular crunch pull up bar)
x sets of 8-15 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B

1. Pull-Ups (wide and narrow)

3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Barbell Shoulder Press (front and back)
3 sets of 6-8 reps.
2-3 minutes rest between sets.
3. Push Ups 3 set to failure
4. Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
5. Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
 6. Barbell Curls (Drag Curls)
2 sets of 10-12 reps.
1 minute rest between sets.
7. Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B

1. Squats (+one leg)

3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
3. Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
4. Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
5. Abs
x sets of 8-15 reps.
1 minute rest between sets.