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Grey Grey's 4day PQ/PH H/L split
Bulking
Intermediate
Machine strength
Plan Details
The Grey Grey's 4day PQ/PH H/L split routine by LloydThomson is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Two days on, on off, two on, two off. This program borrows from Push/Pull but incorporates Quad/Hip so save days and maximise frequency. Also it used to compound exercises for strength and isolations for burn and Hypertrophy... all the while doing Abs, Fore-arms and Calves every day.
Routine detail
Mon
Mon (Push & Quad 01)
Est. 98 min
13 exercises
Rowing
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Barbell Squat
5 Sets x 6 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Treadmill Running
1 Set
Tue
Tue (Pull & Hams 01)
Est. 87 min
14 exercises
Indoor Cycling
1 Set
Decline Crunch
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Barbell Deadlift
2 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 5 Reps
Cable Standing Leg Curl
4 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Barbell Curl
5 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
Treadmill Running
1 Set
Thu
Thu (Push & Quad 02)
Est. 96 min
13 exercises
Rowing
1 Set
Plank
2 Sets
Barbell Front Squat
5 Sets x 6 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 6 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 12 Reps
EZ Bar French Press
5 Sets x 6 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Dumbbell Wrist Curl (Neutral Grip)
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Treadmill Running
1 Set
Fri
Fri (Pull & Hams 02)
Est. 87 min
13 exercises
Indoor Cycling
1 Set
V-Up
2 Sets x 10 Reps
Donkey Calf Raise
2 Sets x 20 Reps
Hack Squat
3 Sets x 6 Reps
Hack Squat (Narrow Stance)
2 Sets x 5 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Seated Row
5 Sets x 6 Reps
Cable One-Arm Rotational Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Dumbbell Incline Spider Curl
5 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
Treadmill Running
1 Set
