4 Day Upper/Lower Split
General
Beginner
Machine strength
Plan Details
The 4 Day Upper/Lower Split routine by m_alexander28 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs and Core
Est. 62 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Smith Machine Glute Kickback
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Plank
2 Sets
Tue
Upper Body
Est. 65 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Thu
Legs and Core
Est. 72 min
11 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Fri
Upper Body
Est. 66 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
