workout

4-Day Bodybuilding Split

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Lyfta's 4-Day Bodybuilding Split is a program designed for intermediate to advanced lifters who want to build muscle and gain strength. The program is divided into four categories, each targeting specific muscle groups:

Giorgi DoijashviliBy Giorgi Doijashvili
workoutworkout

Day 4: Shoulders and Arms

exercise
Lateral Raise

3 sets x 10-15 reps

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Seated Shoulder Press

4 sets x 10-12 reps

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Dumbbell Arnold Press

4 sets x 10-12 reps

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Cable Seated Rear Delt Fly with Chest Support

3 sets x 10-15 reps

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EZ Barbell Curl

4 sets x 10 reps

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Barbell Lying Triceps Extension Skull Crusher

3 sets x 12 reps

exercise
EZ Barbell Reverse Grip Curl

3 sets x 10 reps

exercise
Triceps Pushdown

4 sets x 15 reps

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Cable Curl

4 sets x 15 reps

workoutworkout

Day 3: Legs and Abs

exercise
Full Squat

4 sets x 8 reps

exercise
Lever Seated Leg Press

3 sets x 10 reps

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Lever Lying Leg Curl

3 sets x 15 reps

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Lever Leg Extension

3 sets x 15 reps

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Lever Seated Calf Raise

2 sets x 12 reps

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Step-up

3 sets x 10 reps

exercise
Lever Total Abdominal Crunch

1 sets

workoutworkout

Day 2: Back and Biceps

exercise
Weighted Pull-Up

3 sets x 8 reps

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Bar Lateral Pulldown

4 sets x 15 reps

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Bent Over Row

4 sets x 8 reps

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Close-Grip Front Lat Pulldown

4 sets x 8 reps

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Lever Narrow Grip Seated Row

4 sets x 8 reps

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Pushdown

5 sets x 12 reps

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EZ Barbell Curl

3 sets x 10 reps

exercise
Dumbbell Reverse Spider Curl

3 sets x 12 reps

exercise
EZ Barbell Reverse Grip Curl

3 sets x 10 reps

exercise
Deadlift

3 sets x 6 reps

workoutworkout

Day 1: Chest and Triceps

exercise
Bench Press

4 sets x 6 reps

exercise
Incline Bench Press

4 sets x 12 reps

exercise
Lever Pec Deck Fly

4 sets x 15 reps

exercise
Chest Dip

4 sets x 12 reps

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Lying Hammer Press

3 sets x 12 reps

exercise
Triceps Pushdown

4 sets x 12 reps

exercise
Barbell Lying Triceps Extension Skull Crusher

3 sets x 12 reps

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