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JPG 4 Day Split
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The JPG 4 Day Split routine by SheldonLee is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Upper
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Inner Chest Press
4 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cross Cable Extensions
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Tue
Lower
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cross Cable Extensions
3 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Chest/ Back
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Bilateral Sternal (Mid Pec) Cable Press
3 Sets x 8 Reps
Single Arm Lat Cable Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Leverage Machine Iso Row
2 Sets x 8 Reps
Leverage Machine High Row
2 Sets x 8 Reps
Cross Cable Extensions
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Fri
Delt/Arms + Lower
Est. 0 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cross Cable Extensions
3 Sets x 8 Reps
Face Away Cable Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
