(4 Day) Upper/Lower Split
General
Intermediate
Pullup bar
Plan Details
The (4 Day) Upper/Lower Split routine by JsonCallway is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine works well for 3-4 workout days a week. If performing only 3 days a week you will have a 2 week run where the first week is upper/lower/upper then for the next lower/upper/lower with the routine overlapping into the next week. The routines are ordered as Upper A/B and Lower A/B and alternate to give you proper rest for each muscle group.
Routine detail
Day 1
Upper Body (A)
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 50 Reps
Hanging Knee Raise Rotation
2 Sets x 50 Reps
Plank
1 Set
Day 2
Lower Body (A)
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise
1 Set x 50 Reps
Hanging Knee Raise Rotation
2 Sets x 50 Reps
Plank
1 Set
Day 3
Upper Body (B)
Est. 0 min
11 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Hanging Knee Raise
1 Set x 50 Reps
Hanging Knee Raise Rotation
2 Sets x 50 Reps
Plank
1 Set
Day 4
Lower Body (B)
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise
1 Set x 50 Reps
Hanging Knee Raise Rotation
2 Sets x 50 Reps
Plank
1 Set
