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Ian King style 4 day split
General
Beginner
Dumbbell
Plan Details
The Ian King style 4 day split routine by daoist is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Quad day vertical day glute day horizontal day
Routine detail
Mon
Horizontal push/pull
Est. 33 min
11 exercises
Dumbbell Wrist Curl (Palms Down)
2 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
1 Set x 12 Reps
Cable Deltoid Raise
1 Set x 12 Reps
Barbell Military Press (Seated)
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Dumbbell Decline Press
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Tue
Quad dominant
Est. 20 min
7 exercises
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Single-Leg Extension
1 Set x 10 Reps
Dumbbell Single-Leg Bench Squat
2 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 10 Reps
Single-Leg Hack Squat
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Barbell Squat
1 Set x 6 Reps
Thu
Vertical push/pull
Est. 36 min
11 exercises
Dumbbell Wrist Curl (Palms Down)
2 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
Dumbbell Seated Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Alternating Incline Curl
2 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
2 Sets x 10 Reps
Dumbbell Alternating Reverse Fly (Prone)
2 Sets x 10 Reps
Dumbbell Rear Row (Stability Ball)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
1 Set x 12 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Fri
Hip dominant
Est. 18 min
7 exercises
Machine Hip Abduction
1 Set x 12 Reps
Machine Hip Adduction
1 Set x 12 Reps
Reverse Hyper (Flat Bench)
1 Set x 15 Reps
Stability Ball Back Extension
1 Set x 15 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 8 Reps
Barbell Good Morning
2 Sets x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
