Workout Routine

Free

PF-4D-SPLIT

by kaiuled

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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 & Shoulder

bench press

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

bench press

3×8

incline bench press

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

incline bench press

3×10

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
9
60 sec

fly

2×9

Seated Shoulder Press

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

Seated Shoulder Press

3×10

triceps pushdowns

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

triceps pushdowns

3×12

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

cable lateral raise

2×15

Legs

leg press

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

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec

leg curl

2×9

Extended Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Extended Calf Raise

2×5

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec

Hip Adductors

2×5

Back & Biceps

lat pulldown

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

lat pulldown

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

seated cable row

2×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
9
60 sec

chest supported rows

2×9

face pull

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

face pull

2×12

straight arm pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
9
60 sec

straight arm pulldown

2×9

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec

Bicep Curl

2×9

Glutes

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec

bulgarian split squat

2×9

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
9
60 sec
3
–
–
9
60 sec

romanian deadlift

3×9

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
9
60 sec

hip thrust

2×9

Hip Abductors

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

Hip Abductors

3×15