Torso/Limbs Split: 4-Day Plan
Bulking
Intermediate
None
Plan Details
The Torso/Limbs Split: 4-Day Plan routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A 4-day torso/limbs split: torso days train chest, back, shoulders and abs; limbs days train legs and arms. Every muscle is trained twice a week. Monday and Tuesday are heavier strength days; Thursday and Friday use 10-15 reps to build muscle. About 55-60 minutes a session. Mon: Torso A (Strength) Tue: Limbs A (Strength) Wed: Rest Thu: Torso B (Muscle) Fri: Limbs B (Muscle) Sat-Sun: Rest Reps shown are where each range starts (for example 8 on an 8-12 exercise). Add reps until every set reaches the top of the range, then add weight: 2.5 kg / 5 lb on upper-body lifts, 5 kg / 10 lb on squats and deadlifts. Deload every 4-8 weeks with half the sets.
Routine detail
Mon
Torso A (Strength)
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Tue
Limbs A (Strength)
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Thu
Torso B (Muscle)
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Fri
Limbs B (Muscle)
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
