TLS - 4 Day Split | LiftVault.com

	A	B	C	D	E	F	G
1	Weeks 1 - 8
2
3	DAY 1
4	CHEST & TRICEPS & CALVES
5		Reps	Rest	Set 1	Set 2	Set 3	Set 4 (W/U only)
6	Incline Barbell Bench Press (warm-up)	12 / 10 / 4 / 1	1 / 1 /1 / 2 - 3	50% heavy	50% heavy	70% heavy	90% heavy
7	Incline Barbell Bench Press	4 - 6 / 8 - 10
8	Incline Dumbbell Bench Press	10 - 12
9	Flat Dumbbell Bench Press	10 - 12
10	Close-Grip Bench Press	10 - 12
11	Standing Calf Raise	4 - 6	2 - 3
12	Seated Calf Raise	4 - 6	2 - 3
13
14	DAY 2
15	BACK & BUTT & BICEPS & ABS
16		Reps	Rest	Set 1	Set 2	Set 3	Set 4 (W/U only)
17	Barbell Deadlift (warm-up)	12 / 10 / 4 / 1	1 / 1 /1 / 2 - 3	50% heavy	50% heavy	70% heavy	90% heavy
18	Barbell Deadlift	4 - 6 / 8 - 10
19	Barbell Squat	10 - 12
20	Barbell Row	10 - 12
21	Dumbbell Row	10 - 12
22	Alternating Dumbbell Curl	10 - 12
23	3 to 6 abs circuits
24
25	DAY 3
26	SHOULDERS & CALVES
27		Reps	Rest	Set 1	Set 2	Set 3	Set 4 (W/U only)
28	Seated or Standing Barbell Military Press (warm-up)	12 / 10 / 4 / 1	1 / 1 /1 / 2 - 3	50% heavy	50% heavy	70% heavy	90% heavy
29	Seated or Standing Barbell Military Press	4 - 6 / 8 - 10
30	Side Lateral Raise	10 - 12
31	Bent–Over Rear Delt Raise	10 - 12
32	Leg Press Calf Raise	8 - 10	1 - 2
33	Donkey Calf Raise (or Leg Press Calf Raise)	8 - 10	1 - 2
34
35	DAY 4
36	LEGS & BUTT & ABS
37		Reps	Rest	Set 1	Set 2	Set 3	Set 4 (W/U only)
38	Barbell Squat (warm-up)	12 / 10 / 4 / 1	1 / 1 /1 / 2 - 3	50% heavy	50% heavy	70% heavy	90% heavy
39	Barbell Squat	4 - 6 / 8 - 10
40	Leg Press	10 - 12
41	Romanian Deadlift	10 - 12
42	Barbell or Dumbbell Hip Thrust	10 - 12
43	3 to 6 abs circuits
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