Intermediate 4 Day Routine
General
Intermediate
None
Plan Details
The Intermediate 4 Day Routine routine by BMitch55 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Legs and Abs
Est. 126 min
11 exercises
Stationary Bike
3 Sets
Barbell Front Squat
3 Sets x 10,8,6 Reps
Trap Bar Deadlift
4 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Cable Wood Chop
2 Sets x 10 Reps
Cable Oblique Crunch
2 Sets x 10 Reps
Cable Crunch
2 Sets x 10 Reps
Cable Upward Chop
2 Sets x 10 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Wed
Biceps and Shoulders
Est. 108 min
8 exercises
Stationary Bike
3 Sets
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Fri
Chest, Triceps, Abs
Est. 117 min
9 exercises
Stationary Bike
3 Sets
Machine Bench Press
4 Sets x 12,8,8,8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Sat
Back and Legs
Est. 122 min
9 exercises
Stationary Bike
3 Sets
Hack Squat
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,8,8,8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
