Workout Routine

Free

4 day split

by siah112495

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bruzz split

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

incline bench press

3×0

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

bench press

3×0

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

incline bench press

3×0

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

fly

3×0

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

dip

3×0

forearm stuff

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec

forearm stuff

2×0

Back

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

chest supported rows

3×0

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

lat pulldown

3×0

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

Machine Row

3×0

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

rear delt fly

3×0

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

shrug

3×0

forearm stuff

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec

forearm stuff

2×0

Arms

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

seated incline curl

3×0

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

preacher curl

3×0

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

tricep pushdown

3×0

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

overhead triceps extension

3×0

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

curl

3×0

forearm stuff

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

forearm stuff

3×0

Legs and Shoulders

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

leg extension

3×0

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

leg curl

3×0

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

hack squat

3×0

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec

squat

2×0

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

seated shoulder press

3×0

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec

lateral raise

2×0