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Ultimate 4-Day Split GainZ
Bulking
Advanced
Machine strength
Plan Details
The Ultimate 4-Day Split GainZ routine by Nerad is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A 4-Day Split that ensures Maximum GainZ! (This is a test run. If you want to try it out, please send me a review! Any feedback is greatly appreciated. Stay tuned for Ultimate 4-Day Split GainZ 2.0)
Routine detail
Day 1
Lower Body Push GainZ
Est. 85 min
15 exercises
Stationary Bike
1 Set
Barbell Deep Squat
6 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Hack Squat (Reverse Position)
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Air Bike
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Pulse Ups
1 Set x 10 Reps
Oblique V-Ups
1 Set x 10 Reps
Weight Plate Rotation
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Day 2
Upper Body Push GainZ
Est. 88 min
14 exercises
Barbell Bench Press
6 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Leverage Incline Chest Press
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
2 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 3
Lower Body Pull/Pull GainZ
Est. 76 min
14 exercises
Stationary Bike
1 Set
Barbell Deadlift
6 Sets x 10 Reps
Barbell Sumo Deadlift
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Lunge
2 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Air Bike
1 Set x 10 Reps
In & Outs
1 Set x 10 Reps
Weight Plate Rotation
2 Sets x 10 Reps
Scissor Kick
1 Set x 10 Reps
Pulse Ups
1 Set x 10 Reps
Leg Climbs
1 Set x 10 Reps
Day 4
Upper Body Pull GainZ
Est. 91 min
21 exercises
Pull-Up
4 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 21 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
T Bar Row
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Hanging Leg Raise
1 Set x 10 Reps
Hanging Knee Raise (Rotational)
1 Set x 10 Reps
Dragon Flag
1 Set x 10 Reps
Scissor Kick
1 Set x 10 Reps
Crunchy Frogs
1 Set x 10 Reps
V-Up/Roll-Up Combo
1 Set x 10 Reps
Cross Leg/Wide Leg Sit Ups
1 Set x 10 Reps
Hip Rock'n Raises
1 Set x 10 Reps
Stationary Bike
1 Set
