Program
Lyfta's 4-Day Bodybuilding split
This plan is for lifters with some gym experience who want a simple, focused split for building muscle and gaining strength.
Built around a classic bodybuilding structure, the program balances hard training with enough recovery to support steady long-term progress.
The workouts combine heavy compound lifts with targeted accessory exercises to help you progressively build muscle, improve strength, and bring up all major muscle groups over time.
How to schedule your week:
Day 1: Chest and Triceps
Bench Press
3 sets - 6-8 reps
Incline Bench Press
3 sets - 8-10 reps
Cable Standing Fly
3 sets - 10-15 reps
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Triceps Pushdown
3 sets - 10-12 reps
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Overhead Triceps Extension
3 sets - 10-12 reps
Day 2: Back and Biceps
Deadlift
2 sets - 5-6 reps
Weighted Pull-Up
3 sets - 6-8 reps
Bent Over Row
3 sets - 8-10 reps
Straight Back Seated Row
3 sets - 10-12 reps
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Cable Hammer Curl
3 sets - 8-12 reps
Preacher Curl
3 sets - 8-12 reps
Day 3: Legs
Full Squat
3 sets - 6-8 reps
Lever Seated Leg Press
3 sets - 10-12 reps
Lever Lying Leg Curl
3 sets - 10-12 reps
Lever Leg Extension
3 sets - 12-15 reps
Lever Standing Calf Raise
3 sets - 12-15 reps
Day 4: Shoulders, Arms & Abs
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Barbell Standing Military Press
3 sets - 6-8 reps
Lateral Raise
3 sets - 12-15 reps
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Cable Standing Face Pull (with rope)
3 sets - 12-15 reps
Barbell Curl
3 sets - 8-10 reps
Barbell Lying Triceps Extension Skull Crusher
3 sets - 8-10 reps
Hammer Curl
2 sets - 10-12 reps
Triceps Pushdown
2 sets - 10-12 reps
Cable Kneeling Crunch
3 sets - 12 reps
Hanging Leg Hip Raise
3 sets - 12-15 reps
Workouts in program
Day 1: Chest and Triceps
5 Exercises
Day 2: Back and Biceps
6 Exercises
Day 3: Legs
5 Exercises
Day 4: Shoulders, Arms & Abs
9 Exercises