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GVT 4 Day Split
AUDIO TIP
Bulking
Advanced
None
Plan Details
The GVT 4 Day Split routine by khuram-khan is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Back
Est. 0 min
9 exercises
Barbell Incline Bench Press
10 Sets x 10,10,10,10,8,8,8,6,6,6 Reps
Dumbbell Bench Press
5 Sets x 10,10,10,7,7 Reps
Dumbbell Fly
4 Sets x 10,8,8,8 Reps
T Bar Row
10 Sets x 10 Reps
Pull-Up
5 Sets x 12,10,10,6,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,8 Reps
Barbell Curl
5 Sets x 12,8,8,8,8 Reps
Dumbbell Rotational Curl
4 Sets x 10,10,10,8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10,8,8,7 Reps
Day 2
Shoulders and Legs
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10,10,10,10,9,8,7,7,7,6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10,10,10,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10,10,10,8 Reps
Barbell Squat
10 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10,12,12,10,10 Reps
EZ Bar Tricep Extension
5 Sets x 13,10,10,10,10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 13,9,10,8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10,9,8 Reps
Day 3
Chest and Back
Est. 0 min
9 exercises
Barbell Bench Press
10 Sets x 10,10,10,10,10,8,8,6,6,6 Reps
Dumbbell Incline Bench Press
5 Sets x 10,10,9,6,6 Reps
Dumbbell Incline Fly
4 Sets x 10,10,8,5 Reps
Barbell Bent-Over Row
10 Sets x 13,10,10,10,10,10,10,10,10,10 Reps
Cable Seated Row
4 Sets x 10,10,9,9 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 7,10,10,10 Reps
Cable Bicep Curl
4 Sets x 8,10,10,10 Reps
Day 4
Shoulders and Legs
Est. 0 min
10 exercises
Barbell Military Press
10 Sets x 10,10,10,10,7,7,7,7,7,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,10,8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12,9,9,9 Reps
Machine Single-Leg Press
10 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10,10,9,8 Reps
Dip
5 Sets x 15,8,10,10,10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,12,10,8 Reps
Cable (Reverse Grip) Tricep Pulldown
4 Sets x 10 Reps
