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4 Day Split 2023

marcoiaboni

Apr 6th 2023

TRY IT OUT

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4 Day Split 2023

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Do you even lift bro

Day 2
Day 1
Day 3
Day 4

Upper 1 6 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 120s
		3x8 reps	rest: 60s
	Machine Incline Chest Press	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Lower 1 10 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 120s
	Barbell Romanian Deadlift	3x8 reps	rest: 120s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Barbell Single-Leg Squat	3x8 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x10 reps	rest: 60s
	Cable Kneeling Crunch	3x20 reps	rest: 60s
	Hanging Leg Raise	3x10 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 60s

Upper 2 6 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s

Upper 3 9 exercises, 0 min

	Barbell Shoulder Press	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Cable Kneeling Crunch	3x20 reps	rest: 60s
	Hanging Leg Raise	3x10 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 60s

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