| Front Squats 10,8,6,4 | Pull Ups (3 sets to failure) | Flat Bench 10, 8, 6, 4 | Cleans 4×8 |
| Lunges 3×10 | Single Arm Rows 3×10 | DB Incline Bench 10, 8, 6, 4 | Dead Lifts 4×6 |
| Inner Thigh 3×10 | Upright Rows 3×10 | High Cable Cross 3×10 | abs (5 types to failure) |
| Outer Thigh 3×10 | Back Extensions 3×15 | Low Cable Cross 3×10 | Forearms 3×25 |
| Seated Calves 3×20 | Single Arm DB Curls 3×10 | Dips (4 sets to failure) | Shrugs 4×10 |
| Hamstring Curls 3×10 | Overhand EZ Curl 3×10 | Rope Tri Push Downs 3×10 | Front Shoulder Raises 3×10 |
| Box Jumps 3×10 | Straight Bar Curl 3×10 | V-bar Tri Push Downs 3×10 | Side Shoulder Raises 3×10 |
| abs (5 types to failure) | Descending Weight Curls on Machine | Single Arm Underhand Tris 3×10 | DB Shoulder Press 3×10 |
You can get a downloadable copy of the Four Day Split Workout, here.