4 Day Split 2023
General
Beginner
Machine strength
Plan Details
The 4 Day Split 2023 routine by marcoiaboni is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Do you even lift bro
Routine detail
Day 1
Upper 1
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Pec Fly Standing w/ Cables
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Leaning Cable Lateral Row
3 Sets x 8 Reps
Single Arm Tricep Overhead Cable Extension
3 Sets x 8 Reps
One Arm DB Skullcrusher
3 Sets x 8 Reps
Day 2
Lower 1
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 3
Upper 2
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Single-arm Dumbbell Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
One Arm Preacher Curl (Incline)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 4
Upper 3
Est. 0 min
9 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Single Arm Tricep Overhead Cable Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
One Arm Preacher Curl (Incline)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
