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4 Day Split
Sport
Intermediate
Machine strength
Plan Details
The 4 Day Split routine by aces0609 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Work Plan
Routine detail
Day 1
Lower A
7 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Exercise not found
Hanging Leg Raise
3 Sets x 10 Reps
Day 2
Upper A
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 3
Lower B
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Exercise not found
Hanging Leg Raise
3 Sets x 8 Reps
Day 4
Upper B
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Pull-Up
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
