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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
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 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
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 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 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 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 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 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
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
Cable Seated Row
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Day 23
Legs
Est. 0 min
4 exercises
Machine Calf Raise
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Day 24
Shoulders Abs
Est. 0 min
5 exercises
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
Dumbbell Shoulder Shrug
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
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
Cable Seated Row
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Day 28
Legs
Est. 0 min
4 exercises
Machine Calf Raise
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Day 29
Shoulders Abs
Est. 0 min
5 exercises
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
Dumbbell Shoulder Shrug
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
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
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 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 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
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 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
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Day 50
Rest
Est. 0 min
0 exercises
This day is empty
