Grey Grey's 4day PQ/PH H/L split - JEFIT

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Grey Grey's 4day PQ/PH H/L split - JEFIT

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Grey Grey's 4day PQ/PH H/L split

Bulking

Intermediate

Machine strength

Plan Details

The Grey Grey's 4day PQ/PH H/L split routine by LloydThomson is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Two days on, on off, two on, two off. This program borrows from Push/Pull but incorporates Quad/Hip so save days and maximise frequency. Also it used to compound exercises for strength and isolations for burn and Hypertrophy... all the while doing Abs, Fore-arms and Calves every day.

Routine detail

Mon

Mon (Push & Quad 01)

Est. 98 min

13 exercises

Rowing Demonstration

Rowing

1 Set

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

2 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

2 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

Tue (Pull & Hams 01)

Est. 87 min

14 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Decline Crunch Demonstration

Decline Crunch

2 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 20 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 5 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

2 Sets x 5 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

2 Sets x 5 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 6 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 6 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

2 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

Thu (Push & Quad 02)

Est. 96 min

13 exercises

Rowing Demonstration

Rowing

1 Set

Plank Demonstration

Plank

2 Sets

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 6 Reps

Dumbbell Hammer Shoulder Press Demonstration

Dumbbell Hammer Shoulder Press

4 Sets x 12 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

5 Sets x 6 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 12 Reps

Dumbbell Wrist Curl (Neutral Grip) Demonstration

Dumbbell Wrist Curl (Neutral Grip)

2 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Fri (Pull & Hams 02)

Est. 87 min

13 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

V-Up Demonstration

V-Up

2 Sets x 10 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

2 Sets x 20 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 6 Reps

Hack Squat (Narrow Stance) Demonstration

Hack Squat (Narrow Stance)

2 Sets x 5 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 6 Reps

Cable One-Arm Rotational Row Demonstration

Cable One-Arm Rotational Row

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 15 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

5 Sets x 6 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

2 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set