Loading...
Kol 4 Day
General
Intermediate
Machine strength
Plan Details
The Kol 4 Day routine by kol.leipold is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Chest
Est. 43 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Mon
Triceps
Est. 42 min
5 exercises
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Tue
Biceps
Est. 34 min
4 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Tue
Back
Est. 51 min
6 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 15 Reps
Wed
Legs
Est. 53 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Single-Leg Calf Raise
5 Sets x 15 Reps
Thu
Shoulders
Est. 58 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Any
Abs
Est. 36 min
3 exercises
Parallel Bar Leg Raise
4 Sets x 25 Reps
Crunch
4 Sets x 50 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
