Changing Up My Workout to a 4-Day Split… Downloadable Workout Routine!


Remember when my camera broke in Hawaii because I dropped it??… well, I had to order a new lens because it couldn’t be repaired and I am waiting for it in the mail… which means I don’t have any wonderful recipe for you today because I refuse to make a post with crappy pictures.

So instead I’m giving you my new workout routine, I know it’s not yummy looking but I hope it will suffice!! Next week I promise there will be recipes!

Since the end of our Mr & Mrs S. Get Lean 12-Week Fit Challenge I’ve been doing the same workout routine with little changes here and there, and I had been thinking over the last month it was probably a good time to change it up!

Our Hawaii trip gave me a nice chance to rest my body as I only did a couple workouts at our first hotel gym before the vacation rental and then some cardio for the remainder of the trip.

I forced myself to get back into the gym the day we got back (I knew if I put it off it would be harder and harder to find the motivation to get back so in my peak of jet lag, and not being able to sleep after an overnight flight followed by a way too long day nap I went to the gym to get in some cardio!) Just stepping back in the gym was all I needed to get the groove back, but I will admit, getting myself to drive there after 10 days off took some willpower!

While I was away I put together a new routine for myself which I started this past Saturday! Compared to my old 5-day split routine, which was amazing but very time consuming, this one is a 4-day split with one additional day of only cardio.

I know at this point, with where my body is at, by reducing my gym time a day I will be able to maintain the results I gained during our challenge and continue to slowly build my body. I’ve also decided to cut down my cardio somewhat and focus on more HIIT type cardio rather than longer sessions! In the last bit of our challenge I was doing 50 minutes of cardio 5 or 6 days a week on top of my resistance training routine. It was A LOT! So now I’ve cut it down to 30-40 minutes and I make sure in that time I push it to the max! I’ve really been learning a lot about optimizing my time in the gym to keep it less than 2 hours!

So without further adieu here is my new 4-Day Split Workout Routine which I adapted from a routine I came across in Muscle & Fitness Hers Magazine as well as my old routine, and then some extra things I’ve seen on sites such as Bodybuilding and Muscle & Strength.



Shoulders + Abs + Cardio

Dumbbell Shoulder Press 3×8

Lateral Raises 3×10

Barbell Upright Row 3×8

Bent-Over Lateral Raises 3×10 or Reverse Pec-Deck 3×10

Decline Ab-Crunch 3×15

Oblique Crunch 3×15

Cardio – Treadmill Running & Stairclimber (30-40 mins)





Maybe some light yoga or stretching!


Chest + Back + Cardio

Pec-Deck 3×8

Seated Machine Chest Press 3×8

Dumbell Incline Flye 3×10

Dumbell Bench Press 3×10

Lat Pull Down 3×8

Assisted Chin Up 3×10

Bent Over Row 3×10 or Seated Cable Row 3×10

Cardio – Treadmill Running & Stairclimber (30-40 mins)



Cardio + Abs

60 minutes of cardio… whatever I feel like doing! If it’s nice out I’ll definitely be outside!

V-Ups 4×10

Planks (5 x 30 sec holds) 





Legs + Abs + Optional Cardio

Smith Machine Squat 4×10

Leg Extension 3×12

Lying Leg Curl 3×12

Heavy Walking Lunges 3×20 Standing Calf Raises 4×15

Reverse Crunch 3×15

Hanging Leg Raise 3×15

Cardio …IF I am feeling up to it, as this is a killer leg day, I’ll do 20-30 mins!



Biceps + Triceps + Cardio

Alternating Dumbbell Curl 3×10 EZ Bar Curl 3×10

Seated Preacher Curl 3×8

Cable Pulldown 4×8

Triceps Pushups 3×10

One-Arm Dumbbell Overhead Extension 3×10 (each side)

Cardio – Treadmill Running & Stairclimber (30-40 mins)


Download My 4-Day Split Workout Routine

So there you have it!

What do you think of my workout? Questions, comments, I’d love to hear them!

Thanks again for the patience with the recipes, I feel lost without my camera! Have a wonderful weekend!


Nutritionist in the Kitch

*Please note: I am not a certified personal trainer and you should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. 

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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  • Oh, sorry to hear about your lens! I hope the new one arrives soon! That workout looks great…I should do something like that to avoid boredom with the same routine every single day. Plus it would be a much more well-rounded workout. Nice!

    • I definitely don’t get bored, because it’s something new everyday! Even now from week to week I think I will alternate exercises here and there, but just continue to work the same muscle groups on the same rotation! …all I know right now is my legs are going to be killing me on Sunday from today’s leg day! 🙂