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4 Days Split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 4 Days Split routine is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout is made to mainly focus on push, pull and legs. Core, calves and cardio aren't in this split. I jump rope some days for cardio and my hamstrings.
Routine detail
Mon
PUSH DAY (CHEST/TRICEP)
Est. 0 min
6 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
LEGS (HAMSTRINGS/GLUTES)
Est. 0 min
5 exercises
Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Smith Machine Good Morning
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Glute Extension
3 Sets x 8 Reps
Fri
PULL DAY(BACK/BICEP)
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Sat
LEGS (QUADS/GLUTES)
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
KAS Glute Bridge
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Glute Extension
3 Sets x 8 Reps
