Loading...
4 Day Split
Cutting
Intermediate
Dumbbell
Plan Details
The 4 Day Split routine by BrentPringle is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Chest/Triceps Back/Biceps HIIT/LISS/ABS Shoulders/Traps/Forearms Legs Rest Rest
Routine detail
Mon
Chest/Triceps
Est. 78 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tue
Back/Biceps
Est. 85 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Wed
HIIT/LISS/ABS
Est. 31 min
3 exercises
Walking
1 Set
Plank
3 Sets
Side Bridge
3 Sets
Thu
Shoulders/Traps/Forearms
Est. 78 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Posterior Fly on Stability Ball
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Fri
Legs
Est. 69 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Single-Leg Donkey Calf Raise
3 Sets x 10 Reps
