GVT 4 Day Split - JEFIT

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GVT 4 Day Split - JEFIT

GVT 4 Day Split banner

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 Demonstration

Barbell Incline Bench Press

10 Sets x 10,10,10,10,8,8,8,6,6,6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10,10,10,7,7 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10,8,8,8 Reps

T Bar Row Demonstration

T Bar Row

10 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 12,10,10,6,8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10,8,8 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 12,8,8,8,8 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

4 Sets x 10,10,10,8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

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 Demonstration

Dumbbell Seated Shoulder Press

10 Sets x 10,10,10,10,9,8,7,7,7,6 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 10,10,10,8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 10,10,10,8 Reps

Barbell Squat Demonstration

Barbell Squat

10 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 10,12,12,10,10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 13,10,10,10,10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 13,9,10,8 Reps

Cable One-Arm Tricep Pushdown Demonstration

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 Demonstration

Barbell Bench Press

10 Sets x 10,10,10,10,10,8,8,6,6,6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 10,10,9,6,6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10,10,8,5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

10 Sets x 13,10,10,10,10,10,10,10,10,10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10,10,9,9 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 7,10,10,10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 8,10,10,10 Reps

Day 4

Shoulders and Legs

Est. 0 min

10 exercises

Barbell Military Press Demonstration

Barbell Military Press

10 Sets x 10,10,10,10,7,7,7,7,7,6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12,10,10,8 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 12,9,9,9 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

10 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10,10,9,8 Reps

Dip Demonstration

Dip

5 Sets x 15,8,10,10,10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10,12,10,8 Reps

Cable (Reverse Grip) Tricep Pulldown Demonstration

Cable (Reverse Grip) Tricep Pulldown

4 Sets x 10 Reps