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4 Day Hybrid Split
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The 4 Day Hybrid Split routine by IgWannA2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
1 day on, 1 day off, for an 8 day cycle. Works each muscle group twice every 8 days, with each day being more focused on a particular muscle group, for maximal strength gains. Hybrid of a split and full body workout, using only dumbbells and barbell with no special equipment (other than a pull-up bar). It therefore can be done at home. Use enough weight, or carry out enough reps (between 6-20) that you reach near-failure on every set. Overall number of sets is fairly low because any more sets will see only marginal additional gains. Rest between sets is 2-4 minutes depending on size of muscle worked. Good rest time between sets gives better results. Push ups can be substituted for bench press if you can do more than 25 in a row. Most exercises are compound and therefore will work Abs and other muscles too, for maximum time efficiency.
Routine detail
Day 1
Chest (Legs, Arms)
Est. 77 min
7 exercises
Stretches
1 Set
Push-Up
3 Sets x 20 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Squat
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 16 Reps
Day 2
Shoulders (Back)
Est. 63 min
7 exercises
Stretches
1 Set
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Sit-Up
1 Set x 30 Reps
Pull up (grey band on knee)
1 Set x 6 Reps
Negative Pull Up
1 Set x 5 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Day 3
Legs, Arms (Chest)
Est. 73 min
9 exercises
Stretches
1 Set
Dumbbell Squat
2 Sets x 12 Reps
Dumbbell Lunge
1 Set x 12 Reps
Dumbbell Calf Raise
2 Sets x 16 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Push-Up
2 Sets x 20 Reps
Barbell Curl
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Day 4
Back (Shoulders)
Est. 70 min
8 exercises
Stretches
1 Set
Chin up (grey band on knee)
2 Sets x 6 Reps
Negative Pull Up
1 Set x 5 Reps
Barbell Deadlift
2 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Shrug
2 Sets x 12 Reps
Leg Raise
1 Set x 20 Reps
Barbell Shoulder Press
2 Sets x 10 Reps
