My Lean & Ripped Workout Split: Build Muscle & Burn Fat (Full Plan)

🤳 BUFF Workout APP on iOS: https://apps.apple.com/us/app/buff-gym-workout-tracker/id6480278630 📱 BUFF Workout APP on Android: https://play.google.com/store/apps/details?id=com.buffdudes.android&pcampaignid=web_share Classic Physique Stage 4 Workout Split: Rest Times: 60 - 90 seconds between sets Stage Schedule: Day 1: Back Day 2: Chest Day 3: Quads & Calves Day 4: OFF Day 5: Shoulders & Traps Day 6: Tris, Bis & Forearms Day 7: Hamstrings & Calves DAY 1: Back Pullovers //SS// Bent Over Rows 4 sets x 12 reps Single Arm (chainsaw) Rows 4 sets x 12 reps Underhand Pulldowns 4 sets x 12, 10, 8, 8 reps Seated V-Grip Rows 4 sets x 12, 10, 8, 8 reps Back Extensions 4 sets x 15 reps Core: Dumbbell Weighted Crunches 4 sets x 20 reps Day 2: Chest Machine Chest Press 4 sets x 12, 10, 8, 8 reps Incline Dumbbell Flyes //SS// Incline Dumbbell Close Press 4 sets x 12 reps Weighted Dips //SS// Underhand Flyes 4 sets x 12 reps Cable Crossovers 4 sets x 12 reps Core: Roll Outs 4 sets x 20 reps Day 3: Quads & Calves Cyclist Squats 4 sets x 15, 12, 10, 8 reps Hack Squat //SS// Bulgarian Splits Squats 4 sets x 12 reps Leg Extensions //SS// Walking lunges 4 sets x 12 reps Standing Calf Raise 3 sets x 12 reps Seated Calf Raise 3 sets x 12 reps Core: Seated Vacuums 4 sets x 30 seconds Day 4: Off Day 5: Shoulders & Traps Machine Shoulder Press 4 sets x 12, 10, 8, 8 reps Incline Lateral Raises /SS// Seated Single Arm Front Raises 4 sets x 12 reps Seated Dumbbell Reverse Flyes //SS// Seated Dumbbell Shrugs 4 sets x 12 reps Dumbbell Face Pulls //SS// Single Arm Upright Row 4 sets x 12 reps Core: Hanging Leg Raises 4 sets x 20 reps Day 6: Arms Skull Crushers //SS// Bench Dips 4 sets x 12 reps Bent Over Underhand Rows //SS// Barbell Curls 4 sets x 12 reps Seated Single Arm French press //SS// Concentration Curls 4 sets x 12 reps Triceps Cable Extensions 4 sets x 12 reps Crucifix Curls 4 sets x 12 reps Wrist Extensions //SS// Wrist Curls 3 sets x 12 reps Core: Side Bends 4 sets x 20 reps Day 7: Hamstrings & Calves Deadlifts 4 sets x 12, 10, 8, 8 reps Hip Thrust //SS// Dumbbell Lying Leg Curls 4 sets x 12 reps Single Leg Romanian Deadlift 4 sets x 12 reps Machine Seated Leg Curls 4 sets x 12 reps Donkey Calf Raises 4 Sets x 12 Reps Core: Cable Machine Crunches 4 sets x 20 reps