Full Body Split Routine - JEFIT

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Full Body Split Routine - JEFIT

Full Body Split Routine banner

Full Body Split Routine

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Full Body Split Routine routine by ERickp3 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This is a well-rounded, intermediate, 4-day split program that works your upper and lower body on two respective days each. Follow this format for the the next 4-6 weeks for best results. Day 1: Lower Body & Core Day 2: Upper Body Day 3: REST Day 4: Lower Body & Core Day 5: Upper Body Day 6: REST Day 7: REST Work on getting plenty of sleep (8-9 hours/night) and calories. Focus on taking in at least 1 gram of protein/kg/body weight. Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Routine detail

Day 1

Workout 1: Lower Body/Core

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 20 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

2 Sets x 25 Reps

Day 2

Workout 2: Upper Body

Est. 0 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 8 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

4 Sets x 12 Reps

Day 3

Workout 3: Lower Body/Core

Est. 0 min

7 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Day 4

Workout 4: Upper Body

Est. 0 min

12 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps