4 Day Split
Cutting
Intermediate
Body
Plan Details
The 4 Day Split routine by rogeralexei is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Enter your routine description
Routine detail
Day 1
Lower Body
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 12 Reps
Bodyweight Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
Mountain Climber
4 Sets x 12 Reps
Seated Twist
4 Sets
Leg Raise
4 Sets x 12 Reps
Plank
4 Sets
Treadmill Running
3 Sets
Day 2
Upper Body
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Bend over rear felt fly
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 21 Reps
Barbell Seated Tricep Extension
3 Sets x 21 Reps
Day 3
Active Rest Day
Est. 0 min
0 exercises
This day is empty
Day 4
Lower body
Est. 0 min
14 exercises
Barbell Deadlift
4 Sets x 12 Reps
Toe Touches
4 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Jump Rope
3 Sets
Weighted Crunch
4 Sets x 12 Reps
Mountain Climber
4 Sets x 12 Reps
Seated Twist
4 Sets
Leg Raise
4 Sets x 12 Reps
Plank
4 Sets
Day 5
Upper Body
Est. 0 min
8 exercises
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
