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4-Week Split Strength Plan (Level 2)
ELITE
General
Intermediate
None
Plan Details
The 4-Week Split Strength Plan (Level 2) routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate program (level 2) is built as a follow-up to the original 4-Wk Split Plan. This program focuses 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 Incline Bench Press
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 12 Reps
Dip
4 Sets x 8 Reps
Tue
Session #2 Lower (Squat Focus)
Est. 45 min
6 exercises
Tue
Session #3 Upper (Pull)
Est. 49 min
6 exercises
Wed
Rest / Mobility Work (on own)
Est. 0 min
0 exercises
Fri
Session #4 Lower (Hinge Focus)
Est. 48 min
5 exercises
Sat
Session #5 Conditioning / Optional
Est. 22 min
6 exercises
