Chat GPT - 4 Day Split Muscle Growth Workout

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Here is a 4-day split muscle growth workout using only dumbbells, barbells, and body weight with 8 exercises per day, along with the recommended number of sets and reps for each exercise:

Day 1
Day 2
Day 3
Day 4

Chest and Triceps 8 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Kickback	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Back and Biceps 7 exercises, 0 min

Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s

Legs 8 exercises, 0 min

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Barbell Squat (Wide Stance)	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 60s

Shoulders and Abs 8 exercises, 0 min

Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Front Raise	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x12 reps	rest: 60s
Air Bike	3x12 reps	rest: 60s
Leg Raise	3x12 reps	rest: 60s