4 day split
General
Beginner
Machine strength
Plan Details
The 4 day split routine by jwimsett is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Training Template: Monday: Back Tuesday: Chest Wednesday: Cardio / Abs / Stretching Thursday: Legs Friday: Arms / Shoulders
Routine detail
Mon
Back
Est. 49 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
T Bar Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Cable V-Bar Row
2 Sets x 10 Reps
Seated scapular retraction
3 Sets x 15 Reps
Chest-supported dumbbell shrugs
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Tue
Chest
Est. 32 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Hammer Strength Incline Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Wed
Abs/Cardio
Est. 39 min
4 exercises
Decline Crunch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Thu
Back
Est. 43 min
7 exercises
T Bar Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Cable V-Bar Row
2 Sets x 10 Reps
Seated scapular retraction
3 Sets x 15 Reps
Chest-supported dumbbell shrugs
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Fri
Legs
Est. 59 min
9 exercises
High pulley cross-rowing with fixed elbow angle
3 Sets x 10 Reps
Low pulley cross-rowing with fixed elbow angle
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
Arms / Shoulders
Est. 53 min
10 exercises
Barbell Military Press
3 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Barbell Curl
2 Sets x 10 Reps
Barbell Seated Tricep Extension
2 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
Dumbbell Seated Front Raise
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
