Ganiler's 4 Days Split
General
Intermediate
Barbell
Plan Details
The Ganiler's 4 Days Split routine by oganiler is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Strength Base Split
Routine detail
Day 1
Chest & Biceps
Est. 66 min
7 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Oblique Crunch
2 Sets x 8 Reps
Day 2
Back & Triceps
Est. 60 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 3
HIIT Running
Est. 41 min
1 exercise
Running
1 Set
Day 4
Shoulder & Triceps
Est. 61 min
8 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Day 5
Core & Arms
Est. 63 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 12 Reps
