PMB 4 Day Split
General
Intermediate
Machine strength
Plan Details
The PMB 4 Day Split routine by LucasBHAF is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 59 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
2 Sets x 40 Reps
Dumbbell Hammer Curl
3 Sets x 5 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Preacher Curl
2 Sets x 40 Reps
Day 3
Quads & Hamstrings
Est. 53 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Sissy Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 40 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Machine Back Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 40 Reps
Day 4
Shoulders & Triceps
Est. 58 min
8 exercises
Barbell Push Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 40 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
EZ Bar Seated Reverse Grip French Press
2 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
1 Set x 40 Reps
Day 6
Back, Calves, & Abs
Est. 48 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 40 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 40 Reps
