Chest/Biceps, Back/Triceps, Legs/Shoulders workout split
Pair chest with biceps and back with triceps, then a legs and shoulders day, on a rolling four-day cycle.
- Training days4 per week
- LevelIntermediate
- Best forArm-focused hypertrophy with antagonist pairing
- Cycle length4 days
This split pairs a big muscle with a small muscle that it does not depend on. Biceps are fresh on chest day, and triceps are fresh on back day, so arms get high-quality work twice per cycle.
It runs on a rolling cycle of three training days and one rest day, so the training days move around the calendar from week to week.
Example week
MonChest & Biceps
TueBack & Triceps
WedLegs & Shoulders
ThuRest day
PushPullLegs / lowerUpperFull bodyConditioningRest
The workouts
Rest 2-3 minutes between heavy compound sets and 60-90 seconds on isolation work. Leave 1-3 reps in reserve on most sets, and add weight or reps over time.
Chest & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 4 | 6-8 |
| Incline dumbbell press | 3 | 8-12 |
| Cable fly | 3 | 12-15 |
| Barbell curl | 3 | 8-10 |
| Incline dumbbell curl | 3 | 10-12 |
| Cable curl | 2 | 12-15 |
Back & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Pull-up or lat pulldown | 4 | 6-10 |
| Barbell row | 3 | 8-10 |
| Seated cable row | 3 | 10-12 |
| Close-grip bench press | 3 | 6-8 |
| Overhead triceps extension | 3 | 10-12 |
| Triceps pushdown | 2 | 12-15 |
Legs & Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 4 | 6-8 |
| Romanian deadlift | 3 | 8-10 |
| Leg press | 3 | 10-12 |
| Overhead press | 3 | 6-8 |
| Lateral raise | 4 | 12-15 |
| Rear delt fly | 3 | 15 |
Pros and cons
Pros
- Arms trained fresh, not pre-fatigued
- Rolling cycle trains each muscle about 1.75 times a week
- Short, focused sessions
Cons
- Training days shift around the week
- Shoulders and legs share a demanding day
What happens if you miss a day?
In the Repshift tracker, a missed session moves to the next day and the rest of the 4-day cycle follows. Nothing is lost; your week simply extends by a day.