Workout Routine

Free

4 Day Split

by adamrestell

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

Workouts

Chest and Tricep

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
240 sec
2
–
–
6
240 sec
3
–
–
6
240 sec

bench press

3×6

Dumbell incline press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

Dumbell incline press

3×8

Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Cable Flye

3×12

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

dip

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

skull crushers

3×12

Back and Bicep

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
240 sec
2
–
–
5
240 sec
3
–
–
5
240 sec

deadlift

3×5

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Reverse Grip Lat Pulldown

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

chest supported rows

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

seated cable row

3×10

Seated Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Seated Face Pull

3×15

Supinated Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

Supinated Curl

3×12

Legs and abs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
240 sec
2
–
–
6
240 sec
3
–
–
6
240 sec

squat

3×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

leg extension

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec

leg curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

calf raise

3×12

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
15
150 sec
3
–
–
15
150 sec

Hip Abduction

3×15

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec
3
60 sec
120 sec

plank

3×60 s

Crunch

Set
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
12
120 sec

Crunch

3×12

Shoulders and arms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

seated shoulder press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

lateral raise

3×12

Cable Reverse Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
15
150 sec
3
–
–
15
150 sec

Cable Reverse Flye

3×15

Single Arm Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Single Arm Tricep Extension

2×12

Single Arm Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Single Arm Cable Curl

2×12