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4 Day Split*
General
Intermediate
Machine strength
Plan Details
The 4 Day Split* routine by xxlinkinpark123xx is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
You have a few options for which days to work out. By default this plan is set up for 2 days on, 1 day rest. Though we don't recommend it you can work out 4 consecutive days. Since the point of this workout plan is to only work 1 muscle group per day, working out on consecutive days does not overtax the main muscle groups. <b>Why do this workout plan?</b> If you're more serious about getting muscle gains or results towards your fitness goals, this is the workout for you. The 4 day split is probably one of the most popular among bodybuilding and fitness enthusiasts. <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 and Triceps
Est. 102 min
15 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 94 min
14 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Thu
Shoulders and Core
Est. 77 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Fri
Legs and Core
Est. 92 min
13 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Any
Cardio + Abs
Est. 103 min
8 exercises
Treadmill Running
3 Sets
Seated Leg Tuck
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
