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Efficient 4 Day Split wk 1-4

cdouglasmerrill

Mar 16th 2023

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Efficient 4 Day Split wk 1-4

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Time efficient upper lower split with higher intensity and lower volume

Day 1
Day 2
Day 3
Day 4

New Workout 6 exercises, 0 min

	Dumbbell Bench Press	4x6 reps	rest: 180s
	Machine Lat Pulldown	4x12 reps	rest: 120s
	Dumbbell Seated Shoulder Press	3x12 reps	rest: 120s
	Machine Seated Row	4x12 reps	rest: 120s
	Barbell Skull Crusher (Reverse Grip)	3x15 reps	rest: 60s
	EZ Bar Curl	3x15 reps	rest: 90s

New Workout 4 exercises, 0 min

	Machine Leg Press	4x6 reps	rest: 180s
	Machine Seated Leg Curl	3x12 reps	rest: 90s
	Calf Press On Leg Press	3x12 reps	rest: 60s
	Hanging Leg Raise	3x12 reps	rest: 90s

New Workout 7 exercises, 0 min

	Barbell Bent-Over Row	4x10 reps	rest: 120s
	Machine Shoulder Press	4x12 reps	rest: 120s
	Weighted Pull-Up	3x10 reps	rest: 90s
	Dumbbell Bench Press	4x12 reps	rest: 90s
		3x15 reps	rest: 60s
	Cable Shoulder Extension	3x15 reps	rest: 90s
	Dumbbell Lateral Raise	3x15 reps	rest: 90s

New Workout 5 exercises, 0 min

	Barbell Romanian Deadlift	4x12 reps	rest: 120s
	Kettlebell Goblet Squat	5x12 reps	rest: 120s
	Dumbbell Step-Up	3x12 reps	rest: 120s
	Calf Press On Leg Press	3x15 reps	rest: 60s
	Cable Kneeling Crunch	3x15 reps	rest: 90s

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