Upper-Lower Split 4 Days
General
Beginner
Machine strength
Plan Details
The Upper-Lower Split 4 Days routine by Castrean is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
It's a 4 day split that I use, works pretty well, this is just to share it with my friends
Routine detail
Mon
Upper 1
Est. 53 min
9 exercises
Barbell Bench Press
3 Sets x 6,12,12 Reps
Barbell Row
3 Sets x 6,12,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,12,12 Reps
Machine Fly
2 Sets x 10,12 Reps
Cable V Bar Pulldown
2 Sets x 10,12 Reps
Dumbbell Lateral Raise
2 Sets x 10,15 Reps
Cable Shoulder Extension
3 Sets x 8,12,12 Reps
Cable Bicep Curl
3 Sets x 8,12,12 Reps
Treadmill Running
6 Sets
Tue
Lower 1
Est. 47 min
8 exercises
Barbell Squat
3 Sets x 6,12,12 Reps
Barbell Deadlift
3 Sets x 8,12,12 Reps
Barbell Standing Calf Raise
3 Sets x 10,15,15 Reps
Machine Leg Extension
2 Sets x 10,12 Reps
Machine Seated Leg Curl
2 Sets x 10,12 Reps
Dumbbell Seated Calf Raise
2 Sets x 10,12 Reps
Plank
3 Sets
Kettlebell One-Arm Swing
3 Sets x 10,12,12 Reps
Thu
Upper 2
Est. 55 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8,12,12 Reps
Barbell Deadlift
3 Sets x 5,8,8 Reps
Barbell Military Press
3 Sets x 8,12,12 Reps
Machine Incline Chest Press
2 Sets x 8,12 Reps
Dumbbell One-Arm Row
2 Sets x 8,12 Reps
Machine Shoulder Press
2 Sets x 8,12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8,12,12 Reps
Cable Shoulder Extension
3 Sets x 8,12,12 Reps
Treadmill Running
6 Sets
Fri
Lower 2
Est. 47 min
8 exercises
Machine Leg Press
3 Sets x 10,20,20 Reps
Barbell Deadlift
3 Sets x 8,12,12 Reps
Calf Press On Leg Press
3 Sets x 10,15,15 Reps
Barbell Squat
2 Sets x 8,12 Reps
Machine Seated Leg Curl
2 Sets x 10,12 Reps
Dumbbell Seated Calf Raise
2 Sets x 10,12 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 10,12,12 Reps
