4 day split
General
Beginner
Machine strength
Plan Details
The 4 day split routine by vish.sundar is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Workout 1
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Day 2
Workout 2
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Day 3
Workout 3
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Day 4
upper body
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
