4 Day A/B Split - JEFIT

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4 Day A/B Split - JEFIT

4 Day A/B Split banner

4 Day A/B Split

AUDIO TIP

Bulking

Advanced

None

Plan Details

The 4 Day A/B Split routine by Keith_Medlock is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

First three sets are warmup at 50%, 75% and 90% or working weight to 12, 10 and 8 reps. All working sets are to form failure. Increase weight when you can do 12 reps. Decrease when you can’t do 8 reps. Take rest days when you need them. Please critique and criticize my plan so I can improve, thanks!

Routine detail

Day 1

Pull A

Est. 0 min

6 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

6 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 10 Reps

Day 2

Push A

Est. 0 min

8 exercises

Dumbbell Rotational Bench Press Demonstration

Dumbbell Rotational Bench Press

6 Sets x 10 Reps

Dumbbell Arnold Press Demonstration

Dumbbell Arnold Press

3 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 6 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

3 Sets x 10 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 6 Reps

Day 3

Legs A

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Day 4

Shoulders A

Est. 0 min

7 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

6 Sets x 10 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 10 Reps

Cable Internal Rotations Demonstration

Cable Internal Rotations

3 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 10 Reps

Day 5

Pull B

Est. 0 min

6 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

6 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

Day 6

Push B

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Press Demonstration

Cable Press

3 Sets x 6 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 6 Reps

Day 7

Legs B

Est. 0 min

6 exercises

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Day 8

Shoulders B

Est. 0 min

7 exercises

Cable Lateral Raise Demonstration

Cable Lateral Raise

6 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 10 Reps

Cable Internal Rotations Demonstration

Cable Internal Rotations

3 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 10 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 10 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 10 Reps