4 - Day PPL Split for maximizing gains

Caleb D.

This program is a 4- day split that intends to maximize muscle growth for individuals on busy schedules that only have four days a week to train. The program will have you hitting each muscle group 2 to 3 times a week.

I don’t take any credit for creating this split, I only plugged it into Boostcamp for the convenience of logging everything and tracking progress.  It was sent to me by Alex Searle an online health and fitness coach.  You can reach him at 

https://www.instagram.com/alexsearlefitness?igsh=aWo3dDFseDFwNXBq

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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

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Bodyweight)

Tricep Extension (Cable)

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Dumbbell Row

Reverse Pec Deck

Bicep Curl (Dumbbell)

Hammer Curl

Hack Squat

Lunge (Dumbbell)

Leg Curl

Leg Extension

Calf Raise (Leg Press)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

1 reviews for 4 - Day PPL Split for maximizing gains

Caleb D.