Lauren's 4-Day Upper/Lower Split
General
Beginner
Machine strength
Plan Details
The Lauren's 4-Day Upper/Lower Split routine by Mephaelus is a 4 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
Day 1
Lower - Strength/Power
7 exercises
Barbell Hip Thrust
5 Sets x 6 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Day 2
Upper - Strength/Power
7 exercises
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Day 3
Lower - Volume
7 exercises
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Exercise not found
Exercise not found
Exercise not found
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Day 4
Upper - Volume
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Exercise not found
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
