4-Day Split Training Plan
Bulking
Intermediate
Barbell
Plan Details
The 4-Day Split Training Plan routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 4-day split training program for beginners. It is a very manageable plan to follow because you get Wed/Sat/Sun off. Research has also shown that a 4-day split is just as effective as a 6-day split in building muscle. So, if time to find is difficult this routine should fit better into your schedule. All sets are performed using a reverse pyramid system of 12/10/8/6 repetitions for 4 sets per exercise. Use the heaviest weight possible to reach the prescribed repetitions. Program Design Monday - Day 1 Tuesday - Day 2 Wednesday - Active rest (yoga/foam rolling etc.) Thursday - Day 3 Friday - Day 4 Weekends - Rest Stay Strong Together MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 77 min
8 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Day 2
Workout 2: Legs/Shoulders
Est. 58 min
6 exercises
Day 3
Workout 3: Upper Body
Est. 77 min
8 exercises
Day 4
Workout 4: Legs/Shoulders
Est. 58 min
6 exercises
