upper lower 4 day split - JEFIT

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upper lower 4 day split - JEFIT

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upper lower 4 day split

AUDIO TIP

General

Intermediate

None

Plan Details

The upper lower 4 day split routine by cheryl.hunt is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Two days legs and glutes, two days upper - arms chest and core. Includes one bonus day of mobility stretches

Routine detail

Day 1

lower

Est. 57 min

7 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Kettlebell Swing Demonstration

Kettlebell Swing

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Day 2

upper core

Est. 50 min

7 exercises

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Dumbbell Renegade Row Demonstration

Dumbbell Renegade Row

4 Sets x 10 Reps

Weighted Crunch Demonstration

Weighted Crunch

4 Sets x 10 Reps

Kettlebell Farmer's Carry Demonstration

Kettlebell Farmer's Carry

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Day 3

lower 2

Est. 57 min

7 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Single-Leg Squat Demonstration

Single-Leg Squat

4 Sets x 10 Reps

Day 4

upper core 2

Est. 53 min

7 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Day 5

bonus mobility

Est. 110 min

16 exercises

Plank Demonstration

Plank

4 Sets

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 10 Reps

Side Plank Demonstration

Side Plank

4 Sets x 10 Reps

Scissor Kick Demonstration

Scissor Kick

4 Sets x 10 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 10 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

4 Sets x 10 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

4 Sets x 10 Reps

Scorpion Demonstration

Scorpion

4 Sets x 10 Reps

Glute Stretch Demonstration

Glute Stretch

4 Sets x 10 Reps

World's Greatest Stretch Demonstration

World's Greatest Stretch

4 Sets x 10 Reps

Pelvic Tilt to Glute Bridge Demonstration

Pelvic Tilt to Glute Bridge

4 Sets x 10 Reps

Straddle Stretch Demonstration

Straddle Stretch

4 Sets x 10 Reps

Toe Touch Stretch Demonstration

Toe Touch Stretch

4 Sets x 10 Reps

Runner's Stretch Demonstration

Runner's Stretch

4 Sets x 10 Reps

Seated Hamstring Stretch Demonstration

Seated Hamstring Stretch

4 Sets x 10 Reps