Full Body Split Routine

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a well-rounded, intermediate, 4-day split program that works your upper and lower body on two respective days each.

Follow this format for the the next 4-6 weeks for best results.

Day 1: Lower Body & Core
Day 2: Upper Body
Day 3: REST
Day 4: Lower Body & Core
Day 5: Upper Body
Day 6: REST
Day 7: REST

Work on getting plenty of sleep (8-9 hours/night) and calories. Focus on taking in at least 1 gram of protein/kg/body weight.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4

Workout 1: Lower Body/Core 7 exercises, 1 hr 0 min

Barbell Squat	5x8 reps	rest: 120s
Barbell Single-Leg Squat	3x8 reps	rest: 30s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 60s
Cable Pull Through	4x10 reps	rest: 60s
Air Bike	2x25 reps	rest: 60s

Workout 2: Upper Body 9 exercises, 1 hr 2 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 90s
Cable Upright Row	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Tricep Press (Supine)	3x12 reps	rest: 60s

Workout 3: Lower Body/Core 7 exercises, 52 mins

Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 75s
Machine Calf Raise	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Cable Pallof Press with Rotation	3x10 reps	rest: 60s

Workout 4: Upper Body 11 exercises, 1 hr 17 mins

Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 90s