Jefit 4-Day Split Program (Phase 2)
Bulking
Intermediate
None
Plan Details
The Jefit 4-Day Split Program (Phase 2) routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a complete, full body, 4-day split strength training routine (phase 2). Research shows that four versus three days is better for building muscle mass if intensity is equal across the board. The program is split into the following training days: Day 1: Back & Core Day 2: Bicep/Forearm/Tricep Day 3: Chest & Shoulder Day 4: Legs *Repeat this sequence again, following 24-48 hours rest. What you can expect from the workout. Each session is about an hour long. No supersets. Each sessions has about 16-24 total sets. The majority of your sets require 5-8 repetitions. This means you need to go heavy on the weight, use good form, and be able to only perform the suggested number of repetitions. Once you can move past that number, increase your resistance by 5 percent for upper body and 10% for lower body exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back & Core
Est. 53 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Decline Crunch
2 Sets x 15 Reps
Air Bike
2 Sets x 20 Reps
Hanging Leg Raise
1 Set x 15 Reps
Day 2
Workout 2: Bicep/Forearm/Tricep
Est. 57 min
8 exercises
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dip
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Day 3
Workout 3: Chest & Shoulder
Est. 51 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 4
Workout 4: Legs
Est. 45 min
5 exercises
Cable Pull Through
1 Set
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 10 Reps
