Jacob's 4-day Split
General
Beginner
Barbell
Plan Details
The Jacob's 4-day Split routine by Faraaz_M is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Protocol: First week: A, B, A, C Second week: B, A, B, C Notes: Hip abduction should be done on the seated machine. Dead hangs should be performed to failure on each set. Negative pull-ups should be performed with low reps, short rest, lots of sets (allows for more volume & less fatigue)
Routine detail
Day 1
Workout A
Est. 0 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Row
5 Sets x 5 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 2
Workout B
Est. 0 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 3
Workout C
Est. 0 min
4 exercises
Pull-Up
8 Sets x 3 Reps
Hip Abduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dead Hang
3 Sets
