4-Day TT Split

Advanced isolation training for muscle definition

Advanced 4 Days/Week 70-85 min/session
Program Highlights

4-Day TT Split for Advanced Muscle Development

Precision isolation training for serious bodybuilders

12 Weeks
Program Duration
4x Weekly
Training Frequency
70-85 Min
Session Length
Advanced
Difficulty Level

What Makes This Program Effective

  • Targeted muscle group isolation for maximum hypertrophy
  • High-volume training for serious muscle growth
  • 4-day split allows optimal recovery between muscle groups
  • Advanced training techniques and intensity methods

Perfect For You If

  • You have 1+ years of training experience
  • You want maximum muscle definition
  • You can commit to 4 training days per week
  • You have full gym equipment access

Training Schedule

This advanced TT (Target Training) split focuses on isolated muscle group development through high-volume work. Each day targets specific muscle groups with multiple angles and variations. Perfect for experienced lifters seeking muscle definition and hypertrophy.

Weekly Split

  • Monday: Back (Complete Development)
  • Tuesday: Chest & Triceps
  • Thursday: Shoulders & Biceps
  • Friday: Legs (Machine Focus)

Monday – Back

Exercise Sets Reps Rest Focus Notes
Behind-Neck Lat Pulldown 4 18-9 60-90s Focus on form, control the movement, full ROM
Pull-ups 3 To Failure 90s Dead hang, pull chest to bar, controlled descent
Row Machine 4 10 60s Focus on form, control the movement, full ROM
Single-Arm Dumbbell Row 3 12 60s One or both arms, control weight, full contraction
Cable Pull Machine 3 15 60s Focus on form, control the movement, full ROM
Cable Row 2 15 45s Sit tall, pull to sternum, squeeze shoulder blades
Shrugs 4 18-9 60s Focus on form, control the movement, full ROM

Tuesday – Chest & Triceps

Exercise Sets Reps Rest Focus Notes
Incline Bench Press 4 18-9 90-120s Upper chest focus, controlled descent, explosive press
Flat Bench Press 3 To Failure 120s Retract scapula, arch back, press through chest
Incline Dumbbell Flyes 3 12 60s Focus on form, control the movement, full ROM
Flat Bench Machine 4 10 60s Focus on form, control the movement, full ROM
Incline Press Machine 3 15 60s Focus on form, control the movement, full ROM
Pec Deck 2 15 45s Focus on form, control the movement, full ROM
Close-Grip Bench Press 4 18-9 90s Hands shoulder-width, elbows tucked, tricep focus
Overhead Tricep Extension 3 10 60s Elbows forward, stretch and contract, control
Cable Tricep Pushdown 3 12 45s Elbows fixed, extend fully, squeeze at bottom

Thursday – Shoulders & Biceps

Exercise Sets Reps Rest Focus Notes
Cable Shoulder Machine 4 18-9 60-90s Focus on form, control the movement, full ROM
Dumbbell Lateral Raises 3 To Failure 60s Slight bend in elbows, raise to shoulder height
Bent-Over Lateral Raises 3 10 45s Slight bend in elbows, raise to shoulder height
Upright Row to Chin 3 12 60s Focus on form, control the movement, full ROM
Behind-Neck Press 3 15 90s Focus on form, control the movement, full ROM
Single-Arm Cable Raise 2 15 45s Focus on form, control the movement, full ROM
Dumbbell Bicep Curl 3 15 60s Elbows fixed, curl to shoulders, squeeze at top
Scott Bench Curl 3 12 60s Focus on form, control the movement, full ROM

Friday – Legs

Exercise Sets Reps Rest Focus Notes
Leg Extension 4 18-9 60s Slow extension, pause at top, controlled descent
Hamstring Curl 4 18-9 60s Focus on form, control the movement, full ROM
Adductor Machine 4 18-9 45s Focus on form, control the movement, full ROM
Abductor Machine 4 18-9 45s Focus on form, control the movement, full ROM
Leg Press 4 10 90s Full ROM, feet shoulder-width, controlled descent
Single-Leg Machine 3 12 60s Focus on form, control the movement, full ROM

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