4 Day Split moded
General
Intermediate
Machine strength
Plan Details
The 4 Day Split moded routine by giuseppedonosoc 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. Why do this workout plan? 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. Warming Up 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. Reps, Sets and Rest 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. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Chest and Triceps
Est. 90 min
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Stationary Bike
1 Set
Tue
Back and Biceps
Est. 88 min
9 exercises
Barbell Deadlift
4 Sets x 10 Reps
Machine Assisted 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
Machine Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Stationary Bike
1 Set
Wed
cardio
Est. 65 min
3 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Thu
Shoulders and Core
Est. 94 min
9 exercises
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Stationary Bike
1 Set
Fri
Legs and Core
Est. 87 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Stationary Bike
1 Set
