4 Day Upper Lower Split week 1
General
Beginner
Machine strength
Plan Details
The 4 Day Upper Lower Split week 1 routine by cdouglasmerrill is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jeff Nippard Fundamentals of Hypertrophy
Routine detail
Mon
Lower Body #1
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Crunch
3 Sets x 12 Reps
Tue
Upper Body #1
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Reverse T Bar Row
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Thu
Lower Body #2
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Fri
Upper Body #2
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
