Category Archives: 4 day split schedules

4 Day – Shock

Monday – Legs & Calves  recommended sets & reps Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 Smith machine lunge (1 leg at time) 4×10 Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 Leg curl high rep drop sets 4×10 leg extension high rep drop sets  4xDrop set locked knee calf raises full range 5 […]

4 Day Split – Balanced

Day 1 – Legs, calves  recommended sets & reps Squat neutral stance 3×8 Stiff legged dead lift 4×8 Leg press neutral foot placement 3×8 Leg curl  3xDrop set leg extension  3xDrop set Calf raises (straight leg) 3x[50 reps] Seated calf raises (bent leg for soleus) 3xDrop set Day 2 – Chest , Biceps  recommended sets […]