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4 day split schema
General
Intermediate
Barbell
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.
This schema will prepaire you for millitary training or get you fitter and stronger
Routine detail
Day 1
chest and triceps
Est. 82 min
10 exercises
Stationary Bike
1 Set
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 2
legs and back
Est. 83 min
10 exercises
Stationary Bike
1 Set
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Barbell Power Jerk
3 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
shoulders and abs
Est. 79 min
10 exercises
Stationary Bike
1 Set
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Incline Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Barbell Front Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 4
back and biceps
Est. 82 min
10 exercises
Stationary Bike
1 Set
Barbell Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Elliptical Training
1 Set
Pull-Up
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Treadmill Running
1 Set
