Colton's 4 day split
General
Intermediate
Machine strength
Plan Details
The Colton's 4 day split routine by ironhardempress is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Great 4 day split alternating between upper and lower body
Routine detail
Mon
New Workout
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Overhead dumbbell press
4 Sets x 8 Reps
Cable Flat Bench Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Tue
New Workout
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Thu
New Workout
Est. 0 min
8 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Fri
New Workout
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
