Simple muscle group split
General
Intermediate
Machine strength
Plan Details
The Simple muscle group split routine by baciudenis is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Simple muscle split, most common and practical. It can be used for bulking as for cutting. Depends on weight you use and reps. Less weight and more reps - cutting. More weight, less reps - bulking. The key is diet and sleep.
Routine detail
Mon
Chest and Triceps
Est. 107 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Extension
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Wed
Legs
Est. 82 min
8 exercises
Elliptical Training
1 Set
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Step Machine
1 Set
Fri
Back and Biceps
Est. 108 min
12 exercises
Elliptical Training
1 Set
Rowing
1 Set
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Sat
Shoulders and Abs
Est. 110 min
12 exercises
Elliptical Training
1 Set
Barbell Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Weighted Hanging Knee Raise
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Treadmill Running
1 Set
