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4-Day Split Routine

JeredtRemling

Sep 27th 2017

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4-Day Split Routine

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Upper Body 5 exercises, 36 mins

	Barbell Bench Press	4x8 reps	rest: 60s
	Barbell Bent-Over Row	4x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Lower Body 6 exercises, 40 mins

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Deep Squat	3x8 reps	rest: 60s
	Barbell Clean Deadlift	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s

Upper Body 5 exercises, 37 mins

	Barbell Incline Bench Press	4x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
	Barbell Military Press	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
	Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s

Lower Body 5 exercises, 36 mins

	Barbell Squat	4x8 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	4x8 reps	rest: 60s
	Machine Single-Leg Press	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Dumbbell Seated Calf Raise	3x8 reps	rest: 60s

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