PF 4day split

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4 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 day split designed for use at any gym to include Planet Fitness. Muscle grouping is set different than classic PPL, for people who have inconsistent opportunities to get to the gym, so maximizing rest time for muscle groups isn’t a concern. Sets 2-4 for every exercise should be to failure, if you’re hitting 10 reps in all sets, increase the weight. Designed for beginners to focus on form and mind muscle connection as they grow more comfortable with the exercises and equipment.

Day 3
Day 2
Day 4
Day 1

Shoulder/Back 10 exercises, 0 min

Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s

Chest/abs 10 exercises, 0 min

Machine Fly	4x10,8,6,4 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Dumbbell Decline Bench Press	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Side Bridge	4x8 reps	rest: 60s
Parallel Bar Leg Raise	4x10 reps	rest: 60s

Arms 10 exercises, 0 min

Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 60s
Dumbbell Alternating Kickback	4x10 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Cable One-Arm Bicep Curl	4x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s

Legs/abs 9 exercises, 0 min

Machine Leg Press	4x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Smith Machine Squat	4x12 reps	rest: 60s
Smith Machine Bulgarian Split Squat	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Parallel Bar Leg Raise	4x15 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Side Bridge	4x8 reps	rest: 60s