Upper/Lower 4 day Split
General
Beginner
Dumbbell
Plan Details
The Upper/Lower 4 day Split routine by Treviathon is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body A
Est. 68 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Tue
Lower Body A
Est. 56 min
7 exercises
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
Thu
Upper Body B
Est. 67 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Fri
Lower Body B
Est. 59 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Lunge
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Alternating Floor Leg Raise
3 Sets x 10 Reps
