4 day split with cardio day

Transform your fitness routine with this dynamic 4-day split program, designed to build strength and endurance while incorporating a dedicated cardio day. Over the course of one week, you’ll engage in targeted workouts for your upper body, lower body, and arms, complemented by high-intensity cardio sessions to boost your cardiovascular health. With a total of 5 workout days, this plan balances muscle-building exercises with effective conditioning, ensuring you stay challenged and motivated. Perfect for those looking to maximize their training efficiency and achieve their fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Cross Trainer

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

1km Row

Upper push (chest + triceps)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lying Leg Curl

Straight Leg Calf Raise

Lower body

Treadmill

Cycling

10km Row

Cardio 

Lat Pulldown

Barbell Row

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Upper Pull ( back + biceps)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Skull Crusher (Barbell)

Hanging Knee Raise

Arms + Shoulders

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