4 Day split
General
Beginner
Machine strength
Plan Details
The 4 Day split routine by JamesBond1990 is a 6 day workout plan. It is a beginner level plan to achieve general 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
Workout 1
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Running
1 Set
Tue
Workout 2
7 exercises
Stationary Bike
1 Set
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Wed
Workout 3
0 exercises
This day is empty
Thu
Workout 4
1 exercise
Push-Up
3 Sets x 8 Reps
Any
Workout 1 Copy
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Running
1 Set
Any
Workout 2 Copy
7 exercises
Stationary Bike
1 Set
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
