Boxrox 4 Day Split Program
Cutting
Intermediate
Machine strength
Plan Details
The Boxrox 4 Day Split Program routine by kaimanabali is a 5 day workout plan. It is an intermediate level plan to achieve cutting 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
Mon
Back and Bi's
8 exercises
Smith Machine Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Machine Seated Row
1 Set
Preacher Curl Machine
3 Sets x 8 Reps
Barbell One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
1 Set
Tue
Chest and Tri's
8 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
1 Set
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
1 Set
Wed
Rest
0 exercises
This day is empty
Thu
Quads, Hamstrings and Calves
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
1 Set
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Shoulders, Traps, and Forearms
7 exercises
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
1 Set
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
1 Set
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
