HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense

workouts, and moderate to light weight training days. Workout Summary Main Goal: Build Muscle Workout Type: Split Training Level: Intermediate Days Per Week: 4 Target Gender: Male & Female Workout Description The 4 Day HIML-4 Workout Split You can perform this one of two ways: as structured, or using a 2 day on, a day off format. Day 1 - Chest, Biceps and Abs Day 2 - Quads, Hamstrings and Calves Day 3 OFF Day 4 - Shoulders, Triceps and Abs Day 5 - Back, Traps and Forearms Day 6 OFF Day 7 - OFF, or restart using Day 1's workout. The 4 HIML-4 Workouts The HIML-4 muscle building system utilizes 4 different styles of training, rotated over a 4 week (or 6 day cycle) period. Week 1 - Heavy week, focusing on 5-7 rep sets and the use of compound exercises. Week 2 - Intensity week, focusing on the use of slow negatives, training to failure, pre-exhaust and drop sets. Week 3 - Medium week, focusing on the 10 to 12 rep range with a mix of compound exercises and machines. Week 4 - Light week, focusing on 15 to 20 rep sets and the use of isolation exercises. As you can see, weeks 2 and 4 are lighter training days. They provide your body with a working break and active recovery from the stresses of heavy training, while allowing you to challenge the body and build muscle. Week 1 - Heavy Training Week 1 - Chest, Biceps and Abs Workout DAY 1 Chest Exercise Sets Rep Goal Incline Dumbbell Bench Press 4 5-7 Hammer Strength Bench Press 4 5-7 Bench Press 4 5-7 Biceps Standing Barbell Curl 4 5-7 Seated Dumbbell Curl 4 5-7 Abs Cable Crunch 4 20 Weighted Sit Up Quads 4 20

DAY 2 QUADS Squat Front Squat Leg Press

Hamstrings

4 4 4 4 4

5-7 5-7 5-7 5-7 5-7 20 20

Stiff Leg Deadlift Wide Stride Bulgarian Split Squat

Calves

Standing Calf Raise 4 Seated Calf Raise 4 DAY 4 Shoulders, Triceps and Abs Workout
Shoulders

Seated Barbell Press 4 5-7 Arnold Press 4 5-7 Cable Face Pulls 4 5-7 Triceps Close Grip Bench Press 4 5-7 Weighted Dips 4 5-7 Abs Plank 4 60 Seconds Weighted Crunch 4 20 DAY 5- Back, Traps and Forearms Workout Back Weighted Pull Up 4 5-7 Tbar lift 4 5-7 WIDE GRIP LAT PULL DOWN 4 5-7 Traps Barbell Shrug 4 5-7 Dumbbell Shrug 4 5-7 Forearms Pinwheel Curl 4 5-7 Reverse Grip Barbell Curl 4 5-7 Week 2 - Intense Training During week 2 you will be performing a limited number of sets, but each set will be very intense. As with week 1, rest as long as possible before attempting subsequent sets. All sets are trained to failure, and beyond. . Week 2 - Chest, Biceps and Abs Workout Chest Dumbbell Flyes (Pre-exhaust) 3 15 Dumbbell Bench Press 2 6-10 Peck Dec 2 6-10 Dumbbell Incline or Decline Bench Press 2 6-10

Biceps Concentration Curl (Pre-exhaust) 3 Cable Curl 2 Abs Side Plank 3 Hanging Leg Raise (Use straps if needed) 3 Week 2 day 2 - Quads, Hamstrings and Calves Workout
Quads

15 (Each arm) 6-10 60 seconds 15-30

Leg Extension (Pre-exhaust) Leg Press Hack Squat

Hamstrings

3 2 2 3 2 2

15 6-10 6-10 15 6-10 6-10 15 6-10

Leg Curl (Pre-exhaust) Wide Stance Leg Press Reverse Hack Squat
Calves

Seated Calf Raise (Pre-exhaust) 3 Standing Calf Raise 2 Day4 Week 2 - Shoulders, Triceps and Abs Workout Shoulders Side Lateral (Pre-exhaust) 3 Machine Military Press 2 Front Plate Raise 2 Reverse Pec k Dec 2 Triceps Cable Tricep Extension (Pre-exhaust) 3 Close Grip Bench Press 2 Abs Decline Sit Up 3 Lying Bench Leg Raise 3 Day 5 Week 2 - Back, Traps and Forearms Workout Back Seated Cable Row (Pre-exhaust) 3 Lat Pull Down 2 Hammer Strength Row 2 Seated Cable Row 2 Traps Shrug (Pre-exhaust) 3 Dumbbell Shrug (With straps) 2 Forearms Wrist Curls Over Bench (Pre-exhaust) 3 Hammer Curl 2

15 6-10 6-10 6-10 15 6-10 20-30 20-30

15 6-10 6-10 6-10 15 6-10 15 6-10

Week 3 - Medium Training During week 3 you will be working with a slightly higher rep range and moderately heavy weight. Rest about 2-3 minutes between most sets. Do not train to failure. Stop each set when you feel like you may fail on the next rep. When you can perform 12 reps on a given set, add weight the next time you perform that exercise. Week 3 - Chest, Biceps and Abs Workout Chest Hammer Strength Bench Press 3 10-12 Incline Dumbbell Bench Press 3 10-12 Dumbbell Flyes or Pec Dec 3 10-12 Bench Press 3 10-12 Biceps EZ Bar Curl 3 10-12 Standing Dumbbell Curl 3 10-12 Drag Curl 3 10-12 Abs Cable Crunch 3 30 Weighted Sit Up 3 30 Day 2 Week 3 - Quads, Hamstrings and Calves Workout Quads Squat 3 10-12 Leg Press 3 10-12 Leg Extension 3 10-12 Walking Lunge 3 10-12 Hamstrings Stiff Leg Deadlift 3 10-12 Leg Curl 3 10-12 One Leg Dumbbell Squat 3 10-12 Calves Leg Press Calf Raise 3 10-12 Hack Squat Calf Raise 3 10-12 Day 4 Week 3 - Shoulders, Triceps and Abs Workout
Shoulders

Seated Dumbbell Press Upright Row Cable Side Lateral Bent Over Reverse Flyes
Triceps

3 3 3 3 3 3 3 3 3

10-12 10-12 10-12 10-12 10-12 10-12 10-12 60 30

Skullcrushers Two Arm Seated Dumbbell Extension French Press Abs Plank Weighted Crunch

Week 3 - Back, Traps and Forearms Workout Back Barbell Row 3 Wide Grip Pull Up 3 Dumbbell Row 3 Lat Pull Down 3 Traps Power Barbell Shrug 3 Behind The Back Barbell Shrug 3 Forearms Reverse Grip Preacher Curl 3 Static Barbell Hold 3

10-12 10-12 10-12 10-12 10-12 10-12 10-12 60 seconds

Week 4 - Light Training

Week 4 is a lighter training week. Consider it an "active de-load". You will still train hard, but the rep ranges are very high and the weight fairly light. This week will allow your joints and connective tissue a chance to recover from the wear and tear that took place over the previous 3 weeks. Once again, do NOT train to failure. Stop each set when you feel like you may fail on the next rep. You still want to push yourself during week 4. When you can perform 20 reps for a given set, add weight the next time you perform that exercise. Week 4 - Chest, Biceps and Abs Workout Day 1 Chest Cable Crossovers 4 15-20 Peck Dec 4 15-20 Hammer Strength Bench Press 4 15-20 Biceps Spider Curl 4 15-20 Cable Preacher Curl 4 15-20 Abs Side Plank 3 60 seconds Hanging Leg Raise (Use straps if needed) 3 15-20

Day 2 Week 4 - Quads, Hamstrings and Calves Workout Quads

Leg Extension Dumbbell Lunge Hack Squat Hamstrings Single Leg Curl Standing Leg Curl Calves One Leg Seated Calf Raise 4 4 4 4 4 6 15-20 15-20 15-20 15-20 15-20 15-20

Day 4 Week 4 - Shoulders, Triceps and Abs Workout Shoulders Standing Front Lateral 4 Seated Side Lateral 4 Hammer Strength Shoulder Press 4 Triceps High Pulley Overhead Tricep Extension 4 Bench Dips 4 Abs Decline Sit Up 3 Lying Bench Leg Raise 3 day 5 Week 4 - Back, Traps and Forearms Workout Back Reverse Grip Lat Pull Down 4 Incline Bench Cable Row 4 T-Bar Row 4 Traps Shrug 4 Seated Dumbbell Shrug 4 Forearms Zottman Curl 3 Reverse Grip Dumbbell Curl Over Bench 3

15-20 15-20 15-20 15-20 15-20 30 30

15-20 15-20 15-20 15-20 15-20 15-20 15-20