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Zak 4 Day Split
General
Beginner
Dumbbell
Plan Details
The Zak 4 Day Split routine by zeejizzles is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
U1
7 exercises
Plyo Push-Up
3 Sets x 3 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Push Press
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Extension
3 Sets x 10 Reps
Day 2
1L
8 exercises
Box Jump Multiple Response
3 Sets x 3 Reps
Barbell Squat
4 Sets x 4 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 3
U2
8 exercises
Medicine Ball Overhead Slam
3 Sets x 3 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Day 4
L2
7 exercises
Long Jump
3 Sets x 3 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
