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Super Definition – Four-way split

This four-way split program provides a full-body workout. The number of reps is increased in comparison to the muscle-building phase and the weight is slightly reduced. Training frequency is very high, however, and each muscle group is intensively stimulated to grow. A short aerobic session of 20 minutes on an exercise bike at low to medium intensity is recommended after one or two training sessions . In this way, you can boost your fat metabolism and shape up effectively in a very short period of time.

Training units

Training takes place four days (training units) a week. Two consecutive training units are followed by one or two rest days. Training unit A focuses on the chest, shoulders and biceps. Training unit B focuses on the thighs, calves and abs. Training unit C focuses on the neck, triceps and abs. Finally, training unit D works on the back, calves and abs.

The following training plan is set up for a training duration of four weeks.

Training unit ATraining unit BTraining unit CTraining unit D
Exercise Sets Reps Break
Incline bench presses 3 12-15 2-3 min.
Bench flyes 3 12-15 2-3min.
Pullovers 2 12-15 2-3 min.
EZ bar shrugs 3 12-15 2-3 min.
Seated lateral dumbbell shrugs 3 12-15 2-3 min.
Alternating dumbbell shrugs in front of the body 2 12-15 2-3 min.
Seated lateral dumbbell shrugs 3 12-15 2-3 min.
Alternating seated dumbbell curls 3 12-15 2-3 min.
Hammer curls on the pad 3 12-15 2-3 min.
Concentration curls 2 12-15 2-3 min.
Exercise Sets Reps Break
Front squats 3 12-15 2-3 min.
Lunges 3 12-15 2-3 min.
Leg extensions 4 12-15 2-3 min.
Stiff-legged deadlifts 3 12-15 2-3 min.
Machine leg curls 3 12-15 2-3 min.
Crunches max. * 100 2-3 min.

* The aim of this exercise is to complete as many crunches as you can, one after the other. Try to reduce the number of sets in the subsequent training session so that you can do 150 crunches. When you can do 150, you only need one set to complete the exercise.

Exercise Sets Reps Break
Dumbbell shrugs 3 12-15 2-3 min.
Barbell shrugs behind the body 3 12-15 2-3 min.
Lying dumbbell extensions 3 12-15 2-3 min.
One-arm dumbbell extensions behind the head 3 12-15 2-3 min.
Kickbacks 2 12-15 2-3 min.
Crunches max. 100 2-3 min.
Exercise Sets Reps Break
Pull-ups max. * 40 2-3 min.
T-bar rows 3 12-15 2-3 min.
One-arm isolation machine rows 3 12-15 2-3 min.
Standing calf raises 3 12-15 2-3 min.
Seated calf raises 3 12-15 2-3 min.
Crunches max. 100 2-3 min.

* The aim of this exercise is to complete as many pull-ups as you can, one after the other. Try to reduce the number of sets in the subsequent training session so that you can do 40 pull-ups.

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