The 4-Split Gym Program offers a focused, detailed approach to training by dividing your workouts into four sessions. This structure allows you to dedicate more time and intensity to each muscle group, promoting greater muscle growth, strength, and definition. With more recovery time between sessions, each workout hits your muscles at full capacity, leading to better performance and faster results. Ideal for those with a regular gym routine, the 4-split program helps you train with precision and balance, making it perfect for building a stronger, more defined physique.

Program:

Warm-Up: Always start with a 10-20 minute warm-up to get your blood flowing and muscles ready.

Chest, Bicep, Tricep:
1.  Bench Press: 3 sets of 6 – 8 reps
2.  Dumbbell Incline Press: 3 sets of 8 – 12 reps
3. Chest Flyes: 2 sets of 15-20 reps
4.  Dip: 3 sets of 6 – 8 reps
5.  Skullcrusher: 3 sets of 8 – 12 reps
6. Cable Push-Down: 2 sets of 12 – 20 reps
6.  Barbell Bicep Curl: 3 sets of 6 – 8 reps
7.  Dumbbell Bicep Curl: 3 sets of 8 – 12 reps
8. Dumbbell Hammer Curl: 3 sets of 8 – 12 reps

Quads, Calves, Abs:
1.  Barbell Squat: 3 sets of 6 – 8 reps
2.  Hack Squat Machine/Leg Press: 3 sets of 6 – 8 reps
3.  Leg Extension: : 3 sets of 10-15 reps
4.  Hip Thrust: 3 sets of 6 – 8 reps reps
5.  Standing Calf Raise: 3 sets of 10 – 15 reps reps
6. Seated Calf Raise: 3 sets of 10 – 15 reps reps
6.  Abs Crunch 3 sets of 10 – 15 reps reps
7. Lying Leg Raise: 3 sets of 10-15 reps

Shoulder, Back:
1.  Barbell/Dumbell Shoulder Press: 3 sets of 6 – 8 reps
2.  Dumbell Lateral Raise: 3 sets of 15 – 20reps
3.  Upright Row: 3 sets of 15 – 20reps
4.  Rear Delt Fly: 3 sets of 15 – 20reps
5.  Pull-up: 3 sets of 6 – 8 reps
6.  Barbell Row: 3 sets of 6 – 8 reps
7.  Lat Pull Down: 3 sets of 8-12 reps per side
8.  Low Row Machine: 3 sets of 8-12 reps per side

Hamstrings, Glutes, Abs:
Deadlift: 3 sets of 6 – 8 reps
Romanian Deadlift: 3 sets of 8-12 reps
Hip Thrust: 3 sets of 6 – 8 reps reps
Seated/Lying Leg Curl : 3 sets of 10-15 reps
Kettlebell/Dumbell Sumo Deadlift: 3 sets of 10-15 reps
Standing Calf Raise: 3 sets of 10 – 15 reps reps
Seated Calf Raise: 3 sets of 10 – 15 reps reps
Abs Crunch: 3 sets of 10 – 15 reps reps
Abs Russian Twist: 3 sets of 10 – 15 reps reps

Progress Gradually: Increase the weight and intensity gradually as you become more
comfortable with the exercises.

Tips for Success:

Listen to Your Body: Focus on mastering the form of each exercise to prevent injuries. Start with a lighter kettlebell to ensure you can perform the movements correctly. Stop and assess your form or reduce weight if something hurts.

Stay Consistent: Consistency is key to progress. Stick to the program and gradually increase the weight and intensity as you become more
comfortable with the exercises.

Hydrate and Fuel: Make sure you are properly hydrated and consuming a balanced diet to support your workouts.