The Extreme FourDay Split is a balanced routine that focuses on both the upper and lower body across four training days. It is structured as two upper body and two lower body workouts. This split allows for ample recovery while maximizing strength and muscle growth. Upper body days focus on the chest, back, shoulders, and arms, while lower body days target the quads, hamstrings, glutes, and calves. This routine is perfect for intermediate lifters aiming to build strength and muscle in a well-rounded, efficient manner.
Exercise ID: 00437
Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 50.24
Average per rep (lbs)*: 110.77
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 42.95
Average per rep (lbs)*: 94.68
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00321
Description: Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs. Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
Average per rep (kg)*: 28.79
Average per rep (lbs)*: 63.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00307
Description: Sit on the fly machine with your back pressed firmly against the back support. Grasp the levers positioned at shoulder height. Internally rotate your shoulders to align your wrists, elbows, and shoulders. Keep your elbows slightly bent throughout the exercise. Exhale as you push the levers together in front of you. Inhale and slowly reverse the motion until you feel a mild stretch in your chest or shoulders. Return to the starting position and repeat the exercise as necessary.
Average per rep (kg)*: 39.85
Average per rep (lbs)*: 87.86
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00187
Description: Attach a stirrup (handle) to two high cable pulleys. Position a bench or chair midway between the two pulleys. Grasp a stirrup in each hand and sit directly under the pulleys, holding the stirrups using a neutral (aka parallel) grip (palms facing each other). Exhale as you pull the stirrups downward until your elbows are by your sides. Hold for a count of two, stick out your chest, and squeeze your back muscles. Inhale as you return the stirrups to the starting position, with your arms fully extended and shoulders stretched upward. Repeat.
Average per rep (kg)*: 95.43
Average per rep (lbs)*: 210.38
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00118
Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.
Average per rep (kg)*: 24.04
Average per rep (lbs)*: 53.01
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00444
Description: Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down. Grip: Bend down and grasp the barbell with a shoulder-width grip. Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight. Lift: Stand up by driving with your legs, pulling the bar up the front of your legs. Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale. Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight. Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
Average per rep (kg)*: 61.78
Average per rep (lbs)*: 136.21
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00366
Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 56.24
Average per rep (lbs)*: 123.98
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00309
Description: Sit in the ab machine with your back resting against the back support and your chest against the padded lever. Hook your feet under the foot pads. Grasp the handles for support. Exhale and push the padded lever down with your chest by flexing your waist, keeping your hips fixed. Hold for a count of two. Inhale as you return the padded lever to the starting position in a controlled manner by extending your waist. Relax your waist before repeating
Average reps per set*: 18.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00440
Description: Grasp the bar with a slightly wider than shoulder-width pronated grip. Hang with your arms and shoulders fully stretched. Your feet must not touch the ground. Exhale as you pull your whole body up until your chin rises above the bar. Hold for one second. Inhale as you lower your body until your arms and shoulders are fully stretched and you have reached your starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 7.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.46
Average per rep (lbs)*: 71.57
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00056
Description: Adjust the seat of the chest press machine so that the handles are at your chest height. Sit down with your back pressed firmly against the backrest. Grasp the handles with an overhand grip. Plant your feet firmly on the ground to stabilize your body. Exhale as you press the handles outwards until your arms are fully extended. Inhale as you slowly bring the handles back to the starting position until you feel a slight stretch in your chest. Repeat the motion for the desired number of repetitions.
Average per rep (kg)*: 40.25
Average per rep (lbs)*: 88.73
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00053
Description: Stand between the shoulder-width dip bars and grasp each bar firmly, straightening your arms to lift your legs off the ground. Keep your body upright. Keeping your elbows tucked in close to your body, begin to inhale and slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Exhale as you push your body back up to the starting position, maintaining control throughout the movement. Repeat the exercise for the recommended number of repetitions, ensuring you maintain proper form with each dip.
Average reps per set*: 10.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00035
Description: Start Position: Stand with a dumbbell in each hand, using a supinated grip (palms facing forward), and let them hang by your sides. Curl Dumbbells: Exhale and simultaneously curl both dumbbells up towards your shoulders. Your palms should rotate to face your shoulders at the top. Adjust Elbows: Once your elbows are fully flexed, move them slightly forward so your forearms are vertical. Hold Position: Hold the position for a count of two. Lower Dumbbells: Inhale and slowly lower the dumbbells back to the starting position. Repeat: Perform the movement for the prescribed number of repetitions.
Average per rep (kg)*: 19.50
Average per rep (lbs)*: 43.00
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00444
Description: Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down. Grip: Bend down and grasp the barbell with a shoulder-width grip. Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight. Lift: Stand up by driving with your legs, pulling the bar up the front of your legs. Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale. Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight. Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
Average per rep (kg)*: 61.78
Average per rep (lbs)*: 136.21
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00137
Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
Average per rep (kg)*: 73.13
Average per rep (lbs)*: 161.23
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.40
Average per rep (lbs)*: 55.99
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00201
Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you return to the starting position.You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 48.28
Average per rep (lbs)*: 106.45
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.06
Average per rep (lbs)*: 88.31
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.