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4 Day Split
General
Intermediate
Machine strength
Plan Details
The 4 Day Split routine by loreway is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Four day split that works all major muscles, hitting major muscle groups twice weekly. Adapted to my work schedule, but can be easily done as a numerical day type workout. Each workout is followed by an optional 30 minute elliptical (or cardio routine of your choice.)
Routine detail
Mon
Chest, shoulders, triceps
Est. 87 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Tue
Legs, back, biceps
Est. 86 min
12 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Thu
Chest, back, abs
Est. 81 min
12 exercises
Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Sat
Legs, arms, abs
Est. 82 min
12 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Plank
3 Sets
