4 day split
General
Beginner
Dumbbell
Plan Details
The 4 day split routine by jjmckillip115 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
upper/lower body 4 day split 1. Back/ abs/bicep 2. leg day 3. rest day 4. Chest/ Shoulder/ tricep 5. legs- glute focused
Routine detail
Day 1
Flexible February
8 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 2
leg day
6 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Day 4
chest/shoulders/tricepts
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Day 5
Legs (Glute focus)
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
