4 Day Split

DOWNLOADS/VIEWS: 30/3690

RATING: 79 (FROM 8 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 day split focuses on working the upper body and lower body proportionally.

Lower Body 12 exercises, 1 hr 28 mins

Smith Machine Squat	5x8 reps	rest: 60s
Barbell Overhead Squat	3x8 reps	rest: 60s
Smith Machine Front Squat	4x8 reps	rest: 60s
Smith Machine Split Squat	5x8 reps	rest: 60s
Machine Calf Press	3x30 reps	rest: 60s
Machine Seated Calf Raise	3x30 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x30 reps	rest: 60s
Plank	2x1 reps	rest: 60s
Parallel Bar Leg Raise	1x25 reps	rest: 60s
Stability Ball Crunch	1x25 reps	rest: 60s
Medicine Ball Decline Two-Arm Overhead Throw	1x25 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	1x25 reps	rest: 60s

Lower Body 11 exercises, 1 hr 23 mins

Machine Seated Leg Curl	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Smith Machine Split Squat	4x8 reps	rest: 60s
Machine Leg Press	5x8 reps	rest: 60s
Calf Press On Leg Press	3x30 reps	rest: 60s
Machine Seated Calf Raise	3x30 reps	rest: 60s
	3x30 reps	rest: 60s
Decline Bench Cable Crunch	1x25 reps	rest: 60s
Decline Bench Leg Raise	1x25 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	1x25 reps	rest: 60s
Plank	2x1 reps	rest: 60s

Upper Body 10 exercises, 1 hr 43 mins

Smith Machine Shoulder Press	5x8 reps	rest: 60s
Smith Machine Shrug	5x8 reps	rest: 60s
Weighted Pull-Up	5x8 reps	rest: 60s
Smith Machine Bent-Over Row	5x8 reps	rest: 60s
Barbell Bench Press	5x8 reps	rest: 60s
Smith Machine Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Pullover	4x8 reps	rest: 60s
Barbell Curl	6x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	6x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	6x8 reps	rest: 60s

Upper Body 11 exercises, 1 hr 34 mins

Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Back Hyperextension	5x8 reps	rest: 60s
Dumbbell Shoulder Shrug	5x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Alternating Front Raise	4x8 reps	rest: 60s
Cable Incline Press	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	5x8 reps	rest: 60s