Changtey: 4-Day Split Banner

changwatre

Changtey: 4-Day Split

AUTOPLAYAUDIO TIP

Bulking

Intermediate

Body

Plan Details

The Changtey: 4-Day Split routine by changwatre is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Pack lean muscle mass on with this 3-day split strength training program. Each training session (abo...

Pack lean muscle mass on with this 3-day split strength training program. Each training session (about an hour) focuses on two different muscle groups. Rest 24-48 hours between sessions. Possible Training Formats: - Monday/Wednesday/Friday or - Monday/Thursday/Sunday Day 1: Focus is Legs and Core. 8 exercises. 52-minute training session. Day 2: Focus is Back and Biceps. 7 exercises. 51-minute training session. Day 3: Focus is Chest & Shoulders. 7 different exercises. 58-minute training session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Day 1

Day 2

Day 3

Day 4

Legs & Core

Est time: 64 min

14 exercises

Pull-Up Demonstration

Pull-Up Demonstration

Pull-Up
Back

Sets

2

Reps

8

Interval

01:00

Rest Time

00:45

Jump Squat Demonstration

Jump Squat Demonstration

Jump Squat
Upper Legs

Sets

2

Reps

14

Interval

01:00

Rest Time

01:00

Dumbbell Lunge Demonstration

Dumbbell Lunge Demonstration

Dumbbell Lunge
Upper Legs

Sets

3

Reps

18

Interval

01:00

Rest Time

00:40

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise
Lower Legs

Sets

3

Reps

60

Interval

01:00

Rest Time

00:30

Barbell Squat Demonstration

Barbell Squat Demonstration

Barbell Squat
Upper Legs

Sets

4

Reps

20

Interval

01:00

Rest Time

00:40

Cross Body Crunch Demonstration

Cross Body Crunch Demonstration

Cross Body Crunch
Abs

Sets

2

Reps

12

Interval

01:00

Rest Time

00:40

Mountain Climber Demonstration

Mountain Climber Demonstration

Mountain Climber
Abs

Sets

3

Reps

32

Interval

01:00

Rest Time

01:00

Squats Cross Knee Demonstration

Squats Cross Knee Demonstration

Squats Cross Knee
Upper Legs

Sets

3

Reps

14

Interval

01:00

Rest Time

00:50

Bent Knee Side Angle Pose Demonstration

Bent Knee Side Angle Pose Demonstration

Bent Knee Side Angle Pose
Abs

Sets

1

Reps

8

Interval

01:00

Rest Time

01:00

Leg Raise Demonstration

Leg Raise Demonstration

Leg Raise
Abs

Sets

2

Reps

12

Interval

01:00

Rest Time

00:45

Leg Pull-In Demonstration

Leg Pull-In Demonstration

Leg Pull-In
Abs

Sets

2

Reps

14

Interval

01:00

Rest Time

00:45

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge
Upper Legs

Sets

2

Reps

16

Interval

01:00

Rest Time

00:45

V-Up Demonstration

V-Up Demonstration

V-Up
Abs

Sets

3

Reps

14

Interval

01:00

Rest Time

00:45

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch
Abs

Sets

3

Reps

15

Interval

01:00

Rest Time

00:45

Featured plans for you

Try one of these professionally designed workout plans

Circuit Training: Full Body Plan 2banner

Circuit Training: Full Body Plan 2

Spring Forward Routinebanner

Spring Forward Routine

Full Body Strength banner

Full Body Strength

Kettlebell Full-Body Workout banner

Kettlebell Full-Body Workout

Maximum Muscle Buildingbanner

Maximum Muscle Building

Strength Machine Program 2banner

Strength Machine Program 2

Bodyweight 5 Routinebanner

Bodyweight 5 Routine

3 Day Split: Muscle Hypertrophy 2banner

3 Day Split: Muscle Hypertrophy 2