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Junold's Beginner PowerBuilding 4 Day Split V1
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Junold's Beginner PowerBuilding 4 Day Split V1 routine by dlonuj is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 Day Power Building Split for begginers to build substantial base strength and physique Week 1: Bench Squat Deadlift Closegrip Bench Week 2: Deadlift Squat RDL Bench Week 3: Bench Squat Deadlift Smith Machine Squat
Routine detail
Mon
Chest and Back
Est. 54 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Tue
Legs and Abs
Est. 58 min
6 exercises
Barbell Squat
7 Sets x 8 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Seated Leg Curl
6 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Wed
Back and Arms
Est. 58 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Thu
Legs and Chest
Est. 48 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Seated Decline Cable Fly
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
