Revised Basic Quick Split

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is the next phase of my Basic Quick Split that many JEFIT users are already using. I've added an auxiliary day for those who want to do some aux work. I'm focussing on biceps and lats that day.

Quite a few months ago I shared a full body workout and got lots of great feedback from the community. The workouts were around 70 minutes, however, and many--myself included--did not have time to complete the workout 2-3 times per week. So, I created a quick split. The idea is to do full body twice per week (as per the previous full body) but in 35-40 minutes.

Each workout focuses on either upper or lower body, focussing on major compound exercises. They also include one abs and one back exercise and conclude with an optional auxiliary exercise.

Lift heavy, push hard, rest, and eat well to see results.

You can swap out the back, abs, and auxiliaries to suit your needs, but I highly recommend you keep the major compound lifts or you will not experience good results.

I recommend you do upper day one, lower day two, rest a day, and then do upper again, lower again, rest until the next week.

Day 3
Day 2
Day 1

Upper Body 5 exercises, 44 mins

Barbell Bench Press	3x5 reps	rest: 120s
Barbell Military Press	3x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 120s
Weighted Hanging Knee Raise	3x8 reps	rest: 120s
EZ Bar Curl	3x5 reps	rest: 120s

Lower Body 6 exercises, 41 mins

Barbell Deadlift	3x5 reps	rest: 120s
Barbell Squat	3x5 reps	rest: 120s
T Bar Row	3x5 reps	rest: 60s
Weighted Crunch	3x10 reps	rest: 45s
Single-Leg Calf Raise	3x15 reps	rest: 0s
Single-Leg Calf Raise	3x15 reps	rest: 60s

Auxiliary 7 exercises, 42 mins

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s