Kams 4 day routine
General
Intermediate
Machine strength
Plan Details
The Kams 4 day routine routine by kamsdhillon2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Any
Leg, Abs and Triceps
Est. 138 min
14 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Calf Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Cable Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Any
shoulder and Biceps
Est. 164 min
21 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Cable Overhead Raise (Supine)
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Reverse Preacher Curl
4 Sets x 8 Reps
Any
Back and Triceps
Est. 160 min
17 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable V Bar Pulldown
1 Set x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Any
Chest and Biceps
Est. 125 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Barbell Reverse Preacher Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Any
rest day
Est. 31 min
6 exercises
Sit-Up
4 Sets x 8 Reps
Step Machine
1 Set
Weight Plate Rotation
4 Sets x 8 Reps
Indoor Cycling
1 Set
Parallel Bar Hip Raise
4 Sets x 8 Reps
Walking
1 Set
