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4 Day Split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 4 Day Split routine by clblyth is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 Day Push/Pull Full Body Split
Routine detail
Mon
Push Day 1
Est. 0 min
6 exercises
Barbell Push Press
3 Sets x 12 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Pull Day 1
Est. 0 min
6 exercises
Pull-Up
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Thu
Push Day 2
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Seated Dumbbell Press
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Fri
Pull Day 2
Est. 0 min
7 exercises
Pull-Up
4 Sets x 5 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
