4 Day Upper/Lower Split
General
Intermediate
Machine strength
Plan Details
The 4 Day Upper/Lower Split routine by besartameti is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Alternate between upper and lower body routine.
Routine detail
Day 1
Lower A
Est. 0 min
8 exercises
Barbell Lateral Lunge
3 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Day 2
Upper A
Est. 0 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Row
5 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Deltoid Raise
2 Sets x 8 Reps
Day 3
Lower B
Est. 0 min
8 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Reverse Barbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
Upper B
Est. 0 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
