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Dumbell/Barbell 4-day Split, Progressive Overload
AUTOPLAY
Cutting
Intermediate
Dumbbell
Plan Details
The Dumbell/Barbell 4-day Split, Progressive Overload routine by armstrongbc is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Day 1 – Chest, Front & Lateral Deltoid, and Triceps Day 2 – Quadriceps and Calves Day 3 – Back, Rear Deltoid, and Biceps Day 4 – Hamstrings, Glutes, Core Day 5 – Rest Day 6 – Rest Day 7 – Rest 4 on, 3 off,
Routine detail
Day 1
Chest, Front Lateral Delt, Triceps
Est. 46 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Day 2
Quadricep, Calves
Est. 38 min
5 exercises
Barbell Deep Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat (Wide Stance)
2 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 3
Back, Rear Deltoid, Biceps
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Incline Dumbbell I-Y-T
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 4
Hamstrings, Glutes, Core
Est. 39 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Weighted Crunch
2 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
