Loading...
4 Day Split
Cutting
Intermediate
Machine strength
Plan Details
The 4 Day Split routine by roddddd5 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Tue
Ab Day 2
Est. 24 min
3 exercises
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Wed
4 Day Split
Est. 54 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Thu
4 Day Split
Est. 80 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Fri
Ab Day
Est. 56 min
7 exercises
Cable Kneeling Crunch
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Bench Oblique Crunch
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Sat
4 Day Split
Est. 55 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Sun
4 Day Split
Est. 81 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
