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4-Day Split Training Plan*
AUTOPLAYAUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 4-Day Split Training Plan* routine by kojosays is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 4-day split training program for beginners. It is a very manageable plan to follow because you get Wed/Sat/Sun off. Research has also shown that a 4-day split is just as effective as a 6-day split in building muscle. So, if time to find is difficult this routine should fit better into your schedule. All sets are performed using a reverse pyramid system of 12/10/8/6 repetitions for 4 sets per exercise. Use the heaviest weight possible to reach the prescribed repetitions. Program Design Monday - Day 1 Tuesday - Day 2 Wednesday - Active rest (yoga/foam rolling etc.) Thursday - Day 3 Friday - Day 4 Weekends - Rest Stay Strong Together MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Legs
Est. 96 min
11 exercises
Stationary Bike
1 Set
Machine Ab Crunch
2 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hack Squat
1 Set
Machine Leg Extension
1 Set
Machine Leg Curl (Prone)
1 Set
Barbell Hip Thrust
1 Set
Machine Calf Raise
4 Sets x 15 Reps
Smith Machine Front Squat
5 Sets x 5 Reps
Machine Leg Press
1 Set
Calf Press On Leg Press
1 Set
Tue
Pull Day (Back)
Est. 83 min
10 exercises
Stationary Bike
1 Set
Pull-Up
1 Set
Preacher Curl Machine
3 Sets x 15 Reps
Machine Iso Lateral High Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Seated Row
1 Set
Dumbbell Hammer Curl (Cross Body)
1 Set
Dumbbell One-Arm Row
1 Set
Barbell Curl
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Wed
Yoga (Rest Day)
Est. 61 min
1 exercise
Yoga
1 Set
Thu
Push Day (Chest/Shoulders)
Est. 84 min
11 exercises
Stationary Bike
1 Set
Push-Up
2 Sets x 30 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Leverage Decline Chest Press
1 Set
Machine Fly
4 Sets x 15 Reps
Cable Lower Chest Raise
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Fri
Abs and Arms
Est. 81 min
10 exercises
Stationary Bike
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 50 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Plank
3 Sets
Machine Seated Tricep Dip
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
1 Set
