Loading...
4 Day Split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 4 Day Split routine by zamckinn is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner/Intermediate 4 day split
Routine detail
Day 1
New Workout
Est. 0 min
11 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Stability Ball Back Extension with Knees Off Ground
3 Sets x 8 Reps
Dumbbell One-Arm Pullover
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
12 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
11 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Rotational Bench Press
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
14 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
