4 Day Intermediate Split

As you gain confidence in the gym, its time to step up the game. Through proper technique and efficiency, its time to start adding additional exercises and pushing your body to the next level… Remember, technique is our biggest ally. As we increase our workload, it is vital to maintain proper form and don’t push your body t0o far too fast.

• Training Goal: Strength
• Level: Intermediate
• Days per week: 4
• Training Time: 45 minutes

Monday (Chest and Triceps)

Chest	Sets	Reps
Bench Press	3	8-10
Incline Dumbbell Press	3	8-10
Decline Bench Press	3	8-10
Peck Deck Flys	3	15

*Start off using lighter weights. The chest is a big muscle and you don’t want to overload it too fast.

Triceps	Sets	Reps
Pushdowns	3	10
Reverse Grip Pushdowns	3	10
Bench Dips	3	To Failure

*Triceps are a secondary muscle to your chest. Do not panic if your triceps are already tired after you completed your chest exercises. They were working hard during those sets.

Tuesday (Back and Biceps)

Back	Sets	Reps
Seated Cable Rows	3	8-10
Wide Grip Lat Pulldown	3	8-10
Close Grip Pulldown	3	8-10

*You can alternate between wide grips and close grips every couple weeks, this way it keeps your body guessing and the muscles keep building

Biceps	Sets	Reps
Barbell Curls	3	10
Incline Dumbbell Curls	3	10
Overhead Cable Curls	3	15

*Biceps are secondary to your back, once again, if your biceps are tired after you complete your back exercises, do not over work your biceps. Use light weights and focus on form

Thursday (Shoulders and Traps

Shoulders	Sets	Reps
Front Dumbbell Raises	3	8-10
Power Laterals	3	8-10
Reverse Flys	3	8-10

*Shoulders are an amazing tool in your golf swing. Be precise and focus mainly on form.

Traps	Sets	Reps
Dumbbell Shrug	3	10
Cable Upright Rows	3	10

*Use lightweight for Cable Upright Rows. We do not want to build mass through this exercise

Friday (Legs and Hips)

Legs	Sets	Reps
Bodyweight Lunge	3	10
Leg Extension	3	8-10
Leg Curl	3	8-10
Leg Press	3	10

*The bodyweight lunge is a good warm up exercise for legs.. If you already walked or run on the treadmill, no need to unless desired

Hips	Sets	Reps
Hip Abduction	3	10
Hip Adduction	3	10

*Hips are very important in the golf swing. These exercises are key to explosive hip acceleration and deceleration