4-Day Split Program
General
Intermediate
Machine strength
Plan Details
The 4-Day Split Program routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 4-day beginner/intermediate level program that breaks the muscle groups up in order to be worked on a specific day. Each session will take 60-90 minutes to complete. The routine looks like this: Day 1: Back & Biceps (workout time: 57-minutes) Day 2: Chest & Triceps (workout time: 63-minutes) Day 3: Rest Day Day 4: Legs & Core (workout time: 90-minutes) Day 5 Shoulder & Forearms (workout time: 57-minutes) Day 6: Rest Day Day 7: "Active" Rest Day Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Back & Biceps
Est. 29 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8,10,12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 2
Workout 2: Chest & Triceps
Est. 31 min
7 exercises
Day 4
Workout 4: Legs & Core
Est. 44 min
15 exercises
Day 5
Day 5: Shoulders & Forearms
Est. 28 min
10 exercises
