Full Body 4 Day Split – Intermediate – 4 Week Program

GOAL – Muscle Hypotrophy, Fat Loss, Strength Building

MONDAY – CHEST, TRICEPS, CALVES
TUESDAY – LEGS & ABS
WEDNESDAY – REST
THURSDAY – SHOULDERS AND CALVES
FRIDAY – BACK, BICEPS & ABS
SATURDAY – REST
SUNDAY – REST

MONDAY

  • Incline Barbell Bench Press – 4 SETS x 12 REPS
  • Dumbbell Bench Press – 4 SETS x 8-12 REPS
  • Perform reps as: 8,10,10,12
  • Dumbbell Fly – 4 SETS x 8-12 REPS
  • Perform reps as: 8,10,10,12
  • Rope Pulldown – 4 SETS x 10-12 REPS
  • Perform reps as: 10,10,12,12.
  • Dumbbell Kickback – 4 SETS x 8-10 REPS
  • Lying EZ-Bar Triceps Extension – 4 SETS x 8-10 REPS
  • Standing Calf Raise – 4 SETS x 25

TUESDAY

  • Barbell Back Squat – 4 SETS x 10-12 REPS
  • Leg Press Narrow – 4 SETS x 10-12 REPS

SUPERSET

  • Leg Press Wide Stance – 4 SETS x 10-12 REPS
  • Romanian Deadlift – 4 SETS x 10-12 REPS
  • Laying Hamstring Curls – 4 SETS x 10-12 REPS
  • Decline Sit-ups – 4 SETS x 25
  • Reverse Crunch – 4 SETS x 25
  • Weighted Standing Oblique Crunch – 4 SETS x 25

WEDNESDAY – REST DAY

THURSDAY

  • Dumbbell Shoulder Press – 4 SETS x 10-12 REPS
  • Smith Machine Upright Row – 4 SETS x 10-12 REPS
  • Dumbbell Frontal Raise – 4 SETS x 10-12 REPS
  • Cable Lateral Raise Pull – 4 SETS x 10-12 REPS
  • Smith Machine Elevated Calf Raise – 4 SETS x 25
  • Seated Calf Raise – 4 SETS x 25

FRIDAY

  • Wide Grip Lat Pulldown – 4 SETS x 8-12 REPS

Perform reps as: 12,10,10,8

  • Barbell Bent Over Row – 4 SETS x 10-12 REPS
  • Rack Pulls – 4 SETS x 10 REPS
  • Bicep Curls 21’s – 7 ¼, 7 ½, 7 FULL x 3 SETS
  • Preacher Curls/EZ Bar – 4 SETS x 8-10 REPS
  • Weighted Russian Twists – 4 SETS x 25
  • Crunches – 4 SETS x 25

SATURDAY – REST DAY

SUNDAY – REST DAY


Supplement Stack For This Program

Max’s Lean Intermediate Pack

Helps boost fat metabolism, reduction of body fat percentage and lean muscle growth.

Shred System Protein – A high quality blended protein with added fat loss support ingredients.

Anabolic Night Casein – Optimal before bed protein to help with recovery by providing your muscles with essential amino acids for growth.

Creatine X8 – Multi-blend creatine to optimize training capacity and lean muscle gains.

Max’s BCAAs 10:1:1 – Branched chain amino acid supplement to minimize muscle damage.

  • Our website is now LIVE! Head to wwwneverquitfitsupplementscomau and check
  • Optimum Nutrition Gold Standard 100 Whey is packed with the
  • With only 1 WEEK TO GO until the launch of

SIGN UP & SAVE