logo
4 Day Split
by Oscar N.
1 athletes joined
Program Description
For after the blinkerton
Program Overview
Level
Intermediate, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 07, 2024 08:17
Last Edited
May 08, 2024 02:37
down_app
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5