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PF 4day split
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The PF 4day split routine by kyle7910 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
4 day split designed for use at any gym to include Planet Fitness. Muscle grouping is set different than classic PPL, for people who have inconsistent opportunities to get to the gym, so maximizing rest time for muscle groups isn’t a concern. Sets 2-4 for every exercise should be to failure, if you’re hitting 10 reps in all sets, increase the weight. Designed for beginners to focus on form and mind muscle connection as they grow more comfortable with the exercises and equipment.
Routine detail
Day 1
Shoulder/Back
Est. 0 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Day 2
Chest/abs
Est. 0 min
10 exercises
Machine Fly
4 Sets x 10,8,6,4 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Plank
4 Sets
Side Bridge
4 Sets
Parallel Bar Leg Raise
4 Sets x 10 Reps
Day 3
Arms
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Day 4
Legs/abs
Est. 0 min
9 exercises
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Plank
4 Sets
Side Bridge
4 Sets
