4 Day Full-Body - Building a Deity

4 Day Full-Body split I've been wanting to share with a focus on general hypertrophy gains, currently running on a cut, but can be ran at any point (cut, bulk, maintenance, etc)

Despite 12 weeks being listed as the "running" time, pause the split at any point if needed, analyse physique and continue or make changes. Exercise selection is completely optional, if anything this is simply a template. Split should be ran 1 day on, 1 day off. E.g Monday = workout, tuesday rest, wednesday workout, etc, etc.

Execution:
- Focus on very slow eccentric & stretch, explosive concentric.
- Progressive overload is a must, try to increase weight every week on most exercises, and if unable to, increase reps and/or sets.
- Bodyweight exercises should be substituted for weighted variants when possible, such as with dips.

TRAINING ABS
- Abs aren't included in this split because it is entirely up to preference when they should be included. vacuums should be practiced daily but abs should be performed either every session or every second session depending on soreness and other factors.

4 Day Full-Body split I've been wanting to share with a focus on general hypertrophy gains, currently running on a cut, but can be ran at any point (cut, bulk, maintenance, etc)

Despite 12 weeks being listed as the "running" time, pause the split at any point if needed, analyse physique and continue or make changes. Exercise selection is completely optional, if anything this is simply a template. Split should be ran 1 day on, 1 day off. E.g Monday = workout, tuesday rest, wednesday workout, etc, etc.

Execution:
- Focus on very slow eccentric & stretch, explosive concentric.
- Progressive overload is a must, try to increase weight every week on most exercises, and if unable to, increase reps and/or sets.
- Bodyweight exercises should be substituted for weighted variants when possible, such as with dips.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Seated Row (Machine)

Leg Extension

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Romanian Deadlift (Barbell)

Bicep Curl (Barbell)

Incline Bench Press (Smith Machine)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Overhead Extension (Dumbbell)

Hack Squat

Bench Press (Dumbbell)

Inverted Row

Lat Pulldown

Incline Curl (Dumbbell)

Lying Leg Curl

Chest Fly (Machine)

Rear Delt Fly (Dumbbell)

Hammer Curl

Skull Crusher (Barbell)

Upright Row (Barbell)

Barbell Row

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