4 Day Split

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Beginner/Intermediate 4 day split

New Workout 11 exercises, 0 min

Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
Kettlebell Renegade Row	3x8 reps	rest: 60s
Cable One-Arm Row	3x8 reps	rest: 60s
Stability Ball Back Extension with Knees Off Ground	3x8 reps	rest: 60s
Dumbbell One-Arm Pullover	3x8 reps	rest: 60s
Medicine Ball Overhead Slam	3x8 reps	rest: 60s

New Workout 12 exercises, 0 min

Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s

New Workout 11 exercises, 0 min

Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Band Alternating Bicep Curl	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Dumbbell Rotational Bench Press	3x8 reps	rest: 60s

New Workout 14 exercises, 0 min

Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
Bodyweight Side Lunge	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s