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Strength Cardio Split
AUDIO TIP
General
Intermediate
None
Plan Details
The Strength Cardio Split routine by bootneck77 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 day split
Routine detail
Day 1
Back & Shoulders
Est. 37 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Weighted Pull-Up
1 Set x 10 Reps
Day 2
Hypertrophy
Est. 48 min
11 exercises
Barbell Preacher Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Hammer Curls
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Decline Crunch
1 Set x 50 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Parallette Handstand Press Ups
1 Set x 10 Reps
Rope Climbs
1 Set x 2 Reps
Day 3
Legs & Chest
Est. 38 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
1 Set x 25 Reps
Day 4
Hiit
Est. 35 min
8 exercises
Barbell Clean and Jerk
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Parallette Handstand Press Ups
3 Sets x 5 Reps
Boxing
1 Set
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Boxing
1 Set
