4 Day Full Body Split
General
Intermediate
Machine strength
Plan Details
The 4 Day Full Body Split routine by BenjaminGorman is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Run 4 days/week, test rest day when needed, recommended after DL day First 2 lifts of day are for power/strength, take to RPE ~8, last set AMRAP. Start at low end of rep range, increase reps by one each week up to high end of rep range, then increase weight and restart cycle. Rest of lifts are accessories, cut sets as needed as time allows. Take accessories to RPE 9-10, go to failure on last set as safe. Increase weight when high end of rep range takes you to RPE ~6-7 Deload when stalling Rep ranges: 4-6 6-8 8-12 10-15 Notes: Dip range 6-12 One arm cable row 10-12 Arnold press 10-12 Hip thrust 15 Face pulls 20 split squat 10 - 12
Routine detail
Day 1
Day 1
7 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Hack Squat
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 2
Day 2
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 15 Reps
Day 3
Day 3
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 4
Day 4
7 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
