Joe Weider Split
General
Intermediate
Barbell
Plan Details
The Joe Weider Split routine by xcojack is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body
Est. 70 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tue
Lower Body
Est. 64 min
9 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Step Machine
1 Set
Thu
Upper Body
Est. 73 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Fri
Lower Body
Est. 73 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
