Loading...
Peak Split Method 4x
Bulking
Intermediate
None
Plan Details
The Peak Split Method 4x routine by JefitTeam is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 4-day split strength program that incorporates two days to work your legs and another two for targeting your upper body. When you want to build muscle, work within the 6-12 repetition range. It really comes down to using heavier loads and keeping your muscle under tension longer enough. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs and Bicep
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Day 2
Workout 2: Back/Chest/Shoulders
Est. 74 min
9 exercises
V Bar Pull-Up
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 20 Reps
Clap Push-Up
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Day 3
Rest Day - work on Mobility
Est. 0 min
0 exercises
This day is empty
Day 4
Workout 3: Legs and Biceps
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8 Reps
Day 5
Workout 4: Back/Chest/Shoulders
Est. 60 min
8 exercises
V Bar Pull-Up
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 20 Reps
Clap Push-Up
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
2 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 6 Reps
