Loading...
4-Week Split Strength Plan
General
Intermediate
None
Plan Details
The 4-Week Split Strength Plan routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate program is built around an upper/lower split with four main lifting days each week, one optional conditioning day, and two rest days. Workouts center on fundamental strength-building movements like squats, bench press, deadlifts, rows, and overhead presses. Accessory lifts—such as lunges, dips, curls, and core work—support overall development, balance, and injury prevention. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session #1 Upper (Push)
Est. 53 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 8,8,6,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 12,10,8 Reps
Dip
3 Sets x 8,6,6 Reps
Tue
Session #3 Upper (Pull)
Est. 50 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 8,8,6,6 Reps
Machine Lat Pulldown
4 Sets x 10,8,8,6 Reps
Pull-Up
1 Set x 8 Reps
Cable Rope Face Pull
3 Sets x 15,12,12 Reps
Barbell Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Reverse Fly
3 Sets x 15,12,128 Reps
Tue
Session #2 Lower (Squat Focus)
Est. 38 min
6 exercises
Barbell Bench Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Wed
Rest / Mobility Work (on own)
Est. 0 min
0 exercises
This day is empty
Fri
Session #4 Lower (Hinge Focus)
Est. 45 min
5 exercises
Trap Bar Deadlift
4 Sets x 5 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10,8,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Dumbbell Farmers Carry
3 Sets x 40 Reps
Sat
Session #5 Conditioning / Optional
Est. 24 min
6 exercises
Inchworm Push-Up
3 Sets x 8 Reps
Rowing
60 Sets
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Side Plank Hip Abduction
3 Sets
Extended Arm Child Pose
1 Set
