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4 day split schema
General
Intermediate
Machine strength
Plan Details
The 4 day split schema routine by nickklomphaar is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
chest and triceps
Est. 82 min
10 exercises
Stationary Bike
1 Set
Barbell Bench Press
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 2
legs
Est. 78 min
10 exercises
Stationary Bike
1 Set
Barbell Deep Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Band Hip Lift
3 Sets x 15 Reps
Bridge
3 Sets
Treadmill Running
1 Set
Day 3
back and biceps
Est. 83 min
10 exercises
Stationary Bike
1 Set
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 4
shoulders and abs
Est. 80 min
10 exercises
Stationary Bike
1 Set
Machine Shoulder Press
3 Sets x 15 Reps
Barbell Rear Military Press
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Elliptical Training
1 Set
Cable Russian Twist (Stability Ball)
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
