Four Day Workout Split

Typically, these are beginner or intermediate routines consisting off two upper days and two lower days. For example Day 1 will target the upper body and would consists chest and arms exercises. Day 2 would then move on to the lower body targeting the legs. Day 3 would return to targeting the upper body hiting the back and shoulders. Day 4 would target the core muscles.

Gym Log Track comes with two, 4 day routines pre-configured for you to get started.

• Beginner Four Day Split
• Intermediate Four Day Split

Beginner Four Day Split

This routine consists of a full body workout split over four days using gym machines.

Day 1 - Chest and Arms

• Machine Chest Press
• Machine Tricep Extensions
• Machine Bicep Curls

Day 2 - Legs

• Machine Leg Press
• Pin Machine Leg Extension
• Pin Machine Hamstring Curls
• Machine Calf Raises

Day 3 - Back and Shoulders

• Close Grip Machine Pull Downs
• Wide Grip Machine Pull Downs
• Machine Military Press

Day 4 - Core

• Machine Crunches
• Machine Back Extensions

Intermediate Four Day Split

This routine consists of a full body workout split over four days primarily using barbells.

Day 1 - Chest and Arms

• Flat Bench Barbell Chest Press
• Incline Bench Barbell Chest Press
• Decline Bench Barbell Chest Press
• Pec Deck Fly Machine
• Standing Barbell Bicep Curls
• Concentration Curls
• Tricep Dips
• Overhead Tricep Dumbbell Extension

Day 2 - Legs

• Barbell Squats
• Barbell Deadlift
• Plate Machine Leg Press
• Plate Machine Leg Extension
• Plate Machine Leg Hamstring Curls
• Smith Machine Calf Raises

Day 3 - Back and Shoulders

• Bent Over Shoulder Grip Barbell Rows
• Barbell T-Bar Row
• Barbell Overhead Press
• Barbell Shrugs

Day 4 - Core

• Barbell Weighted Sit Ups
• Good Mornings