Full Body - 4 Day Split
General
Intermediate
Machine strength
Plan Details
The Full Body - 4 Day Split routine by DannyJ95 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A full body split to hit all core muscle groups. split between: Chest, Shoulders/Tris, Back/Bis, and Legs. Core exercises are split between all routines as a stabilizing muscle.
Routine detail
Day 1
Chest
Est. 133 min
7 exercises
Treadmill Running
1 Set
Barbell Incline Bench Press
6 Sets x 12 Reps
Barbell Decline Bench Press
7 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Upper Chest Crossover
5 Sets x 12 Reps
Cable Lower Chest Raise
6 Sets x 12 Reps
Cable Mid Chest Crossover
5 Sets x 12 Reps
Day 2
Back & Biceps
Est. 158 min
11 exercises
Treadmill Running
1 Set
trap bar deadlift
5 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 12 Reps
Cable Reverse Fly
6 Sets x 12 Reps
Decline Bench Weighted Twist
5 Sets x 12 Reps
Day 3
shoulders & Triceps
Est. 132 min
8 exercises
Treadmill Running
1 Set
Smith Machine Shoulder Press
6 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Day 4
Legs
Est. 128 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Decline Bench Weighted Twist
4 Sets x 12 Reps
Glute Trainer
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
