Loading...
4-Day Split Program
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 4-Day Split Program routine by gduno is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 4-day beginner/intermediate level program that breaks the muscle groups up in order to be worked on a specific day. Each session will take 60-90 minutes to complete. The routine looks like this: Day 1: Back & Biceps (workout time: 57-minutes) Day 2: Chest & Triceps (workout time: 63-minutes) Day 3: Rest Day Day 4: Legs & Core (workout time: 90-minutes) Day 5 Shoulder & Forearms (workout time: 57-minutes) Day 6: Rest Day Day 7: "Active" Rest Day Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Back & Biceps
Est. 83 min
13 exercises
Barbell Deadlift
4 Sets x 6 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbell Gorilla Row
3 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
EZ Bar Close Grip Curl
2 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 12 Reps
Dumbbell Waiter Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Day 2
Workout 2: Chest & Triceps
Est. 96 min
12 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Rocking Tricep Pushdown
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10,8,8,6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 10,8,8,6 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Day 4
Workout 4: Legs & Core
Est. 61 min
11 exercises
Prisoner Squat
1 Set x 8 Reps
Glute Kickback (Kneeling)
1 Set x 12 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Seated Calf Raise
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8,6,6 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Barbell Rocking Standing Calf Raise
2 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Day 5
Day 5: Shoulders & Forearms
Est. 82 min
14 exercises
One-Arm Hang
1 Set
Arm Circles
1 Set x 10 Reps
Posterior Capsule Stretch
1 Set
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Abduction Rows
3 Sets x 12 Reps
Dumbell High Pull
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10,8,8,6 Reps
