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Bravo - 4 Day full body workout split
General
Intermediate
Machine strength
Plan Details
The Bravo - 4 Day full body workout split routine by frankiebravo2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Quads Emphasis
6 exercises
Barbell Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Tue
Upper Pull Emphasis
6 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dip
4 Sets x 5 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Thu
Hamstrings and Glute Emphasis
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 5 Reps
Cable Standing Leg Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Fri
Upper Push Emphasis
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
