Workout Routine

PF-4D-SPLIT

by kaiuled

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 sets

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 sets

fly

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

fly

2 sets

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 sets

triceps pushdowns

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

triceps pushdowns

3 sets

cable lateral raise

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

cable lateral raise

2 sets

Legs

leg press

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

leg press

3 sets

leg curl

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

leg curl

2 sets

Extended Calf Raise

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

Extended Calf Raise

2 sets

Hip Adductors

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

Hip Adductors

2 sets

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 sets

seated cable row

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

seated cable row

2 sets

chest supported rows

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

chest supported rows

2 sets

face pull

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

face pull

2 sets

straight arm pulldown

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

straight arm pulldown

2 sets

Bicep Curl

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

Bicep Curl

2 sets

Glutes

bulgarian split squat

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

bulgarian split squat

2 sets

romanian deadlift

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

romanian deadlift

3 sets

hip thrust

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

hip thrust

2 sets

Hip Abductors

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

Hip Abductors

3 sets