4 Day Split + Running - JEFIT

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4 Day Split + Running - JEFIT

4 Day Split + Running banner

4 Day Split + Running

Bulking

Intermediate

Machine strength

Plan Details

The 4 Day Split + Running routine by JulianForster is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Split training 4 days a week to focus strength in specific groups

Routine detail

Mon

1. Morning Chest

Est. 32 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10,8,6,3 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10,8,6,3 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

Mon

2. Afternoon Triceps + Abs

Est. 51 min

7 exercises

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

3 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 25 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 25 Reps

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

3 Sets x 8 Reps

Tue

3. Rest + Cardio

Est. 42 min

1 exercise

Running Demonstration

Running

1 Set

Wed

5. Afternoon Back

Est. 27 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8,6,4 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8,6,4 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8,6,4 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Wed

4. Morning Biceps + Abs

Est. 46 min

7 exercises

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

3 Sets x 10,8,6 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10,8,6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10,8,6 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10,8,6 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

6 Sets x 10 Reps

Thu

6. Rest + Cardio

Est. 42 min

1 exercise

Running Demonstration

Running

1 Set

Fri

7. Morning Shoulders

Est. 27 min

4 exercises

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Arnold Press Demonstration

Dumbbell Arnold Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Fri

8. Afternoon Legs

Est. 25 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10,8,6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10,8,6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10,8,6 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10,8,6 Reps

Sat

9. Long distance running + 10Km

Est. 92 min

1 exercise

Running Demonstration

Running

1 Set

Sun

Rest

Est. 0 min

0 exercises

This day is empty