4 Day Split Burn
General
Intermediate
Machine strength
Plan Details
The 4 Day Split Burn routine by Kaufmann.F is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 50 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Preacher Curl
1 Set x 40 Reps
Day 2
Quads & Hamstring
Est. 50 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 30 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 30 Reps
Day 3
Shoulder & Triceps
Est. 50 min
8 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 30 Reps
Barbell Bench Press (Close Grip)
2 Sets x 5 Reps
Dumbbell Seated Tricep Press
2 Sets x 12 Reps
Barbell Tricep Extension
2 Sets x 12 Reps
Cable Shoulder Extension
1 Set x 30 Reps
Day 4
Back, Calves & Abs
Est. 42 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 30 Reps
