Burke et al. 2001 4-Split

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Burke et al. 2001 4-Split - JEFIT

Burke et al. 2001 4-Split

General

Intermediate

None

Plan Details

The Burke et al. 2001 4-Split routine by jetic is a 50 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Training plan of the Paper of Burke et al. (2001, doi: 10.1123/ijsnem.11.3.349), 50 days plan. 5 blocks of: d1, d2, d3, d4, rest, d1, d2, d3, d4, rest. Block 1: 4 sets, 10-12 reps, 1 min rest. Block 2: 4 sets, 8-10 reps, 1.5 min rest. Block 3: 5 sets, 6-8 reps, 2 min rest. Block 4: 4 sets, 8-10 reps, 1.5 min rest. Block 5: 4 sets, 10-12 reps, 1.5 min rest. Can be accompagnied by protein with Kreatin for 4 kg lean muscle weight gain, only protein for 2 kg weight gain or without any for 1 kg weight gain (see study).

Routine detail

Day 1

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Day 2

Back Biceps

Est. 0 min

7 exercises

Pull-Up

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Day 3

Legs

Est. 0 min

4 exercises

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Day 4

Shoulders Abs

Est. 0 min

5 exercises

Machine Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Day 5

Rest

Est. 0 min

0 exercises

This day is empty

Day 6

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Day 7

Back Biceps

Est. 0 min

7 exercises

Pull-Up

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Day 8

Legs

Est. 0 min

4 exercises

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Day 9

Shoulders Abs

Est. 0 min

5 exercises

Machine Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Day 10

Rest

Est. 0 min

0 exercises

This day is empty

Day 11

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

4 Sets x 10 Reps

Leverage Incline Chest Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Day 12

Back Biceps

Est. 0 min

7 exercises

Pull-Up

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Day 13

Legs

Est. 0 min

4 exercises

Machine Calf Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Day 14

Shoulders Abs

Est. 0 min

5 exercises

Machine Shoulder Press

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Day 15

Rest

Est. 0 min

0 exercises

This day is empty

Day 16

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

4 Sets x 10 Reps

Leverage Incline Chest Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Day 17

Back Biceps

Est. 0 min

7 exercises

Pull-Up

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Day 18

Legs

Est. 0 min

4 exercises

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Day 19

Shoulders Abs

Est. 0 min

5 exercises

Machine Ab Crunch

4 Sets x 10 Reps

Machine Shoulder Press

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Day 20

Rest

Est. 0 min

0 exercises

This day is empty

Day 21

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

5 Sets x 8 Reps

Leverage Incline Chest Press

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Incline Fly

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 8 Reps

Day 22

Back Biceps

Est. 0 min

7 exercises

Pull-Up

5 Sets x 8 Reps

Barbell Curl

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

Preacher Curl Machine

5 Sets x 8 Reps

Machine Lat Pulldown

5 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 8 Reps

Dumbbell One-Arm Row

5 Sets x 8 Reps

Day 23

Legs

Est. 0 min

4 exercises

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Day 24

Shoulders Abs

Est. 0 min

5 exercises

Barbell Upright Row

5 Sets x 8 Reps

Dumbbell Shoulder Shrug

5 Sets x 8 Reps

Machine Reverse Fly

5 Sets x 8 Reps

Machine Ab Crunch

5 Sets x 8 Reps

Machine Shoulder Press

5 Sets x 8 Reps

Day 25

Rest

Est. 0 min

0 exercises

This day is empty

Day 26

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

5 Sets x 8 Reps

Leverage Incline Chest Press

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Incline Fly

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 8 Reps

Day 27

Back Biceps

Est. 0 min

7 exercises

Pull-Up

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

Preacher Curl Machine

5 Sets x 8 Reps

Machine Lat Pulldown

5 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 8 Reps

Dumbbell One-Arm Row

5 Sets x 8 Reps

Barbell Curl

5 Sets x 8 Reps

Day 28

Legs

Est. 0 min

4 exercises

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Day 29

Shoulders Abs

Est. 0 min

5 exercises

Dumbbell Shoulder Shrug

5 Sets x 8 Reps

Machine Reverse Fly

5 Sets x 8 Reps

Machine Shoulder Press

5 Sets x 8 Reps

Machine Ab Crunch

5 Sets x 8 Reps

Barbell Upright Row

5 Sets x 8 Reps

Day 30

Rest

Est. 0 min

0 exercises

This day is empty

Day 31

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

4 Sets x 10 Reps

Leverage Incline Chest Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Day 32

Back Biceps

Est. 0 min

7 exercises

Pull-Up

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Day 33

Legs

Est. 0 min

4 exercises

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Day 34

Shoulders Abs

Est. 0 min

5 exercises

Machine Shoulder Press

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Day 35

Rest

Est. 0 min

0 exercises

This day is empty

Day 36

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

4 Sets x 10 Reps

Leverage Incline Chest Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Day 37

Back Biceps

Est. 0 min

7 exercises

Pull-Up

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Day 38

Legs

Est. 0 min

4 exercises

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Day 39

Shoulders Abs

Est. 0 min

5 exercises

Machine Shoulder Press

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Day 40

Rest

Est. 0 min

0 exercises

This day is empty

Day 41

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Day 42

Back Biceps

Est. 0 min

7 exercises

Pull-Up

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Day 43

Legs

Est. 0 min

4 exercises

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Day 44

Shoulders Abs

Est. 0 min

5 exercises

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Day 45

Rest

Est. 0 min

0 exercises

This day is empty

Day 46

Chest Triceps

Est. 0 min

7 exercises

Machine Inner Chest Press

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Day 47

Back Biceps

Est. 0 min

7 exercises

Pull-Up

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Day 48

Legs

Est. 0 min

4 exercises

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Day 49

Shoulders Abs

Est. 0 min

5 exercises

Machine Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Day 50

Rest

Est. 0 min

0 exercises

This day is empty

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Burke et al. 2001 4-Split

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