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Ryan Humiston 4 day split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Ryan Humiston 4 day split routine is a 16 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
W1-Back / Traps / Calves
Est. 0 min
12 exercises
Barbell Pullover
6 Sets x 10,10,10,15,15,15 Reps
Cable Lat Pulldown (Wide Grip)
12 Sets x 12 Reps
Seated cable lat row (straight bar - pronated grip)
3 Sets x 20 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Pull-up wide grip
3 Sets x 99 Reps
Hanging shrugs
3 Sets x 99 Reps
Machine Seated Calf Raise
9 Sets x 20,99,99,20,99,99,20,99,99 Reps
Tibialis machine
9 Sets x 20 Reps
Y raise
2 Sets x 20 Reps
Wide grip pull up hang
1 Set
Day 2
W1-Chest / Triceps / Abs
Est. 0 min
9 exercises
Dumbbell Bench Press
6 Sets x 10,10,10,15,6,6 Reps
Dumbbell Incline Bench Press
2 Sets x 6 Reps
Dip
4 Sets x 99 Reps
Machine Fly
4 Sets x 12,12,10,30 Reps
Internal Rotated Extension
3 Sets x 15 Reps
Incline ez-bar French Press
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 99 Reps
Flye Stretch
1 Set
Day 3
W1-Shoulders / Biceps / Calves
Est. 0 min
12 exercises
Behind the Back Barbell Raise
3 Sets x 20 Reps
Incline Dumbbell Rear Raise
4 Sets x 20,10,10,10 Reps
Slightly Supinated Press Heavy
3 Sets x 15,8,8 Reps
Dumbbell Side Controlled
3 Sets x 20 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Around The World Incline Bench Rear Delt Focus
2 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Probated Concentration Curl
2 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Tibialis machine
3 Sets x 20 Reps
Day 4
W1-Legs / Glutes
Est. 0 min
7 exercises
Barbell Sumo Deadlift
5 Sets x 10,10,20,8,6 Reps
Single-Leg Glute Hyper
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Leg Extension
5 Sets x 30,10,10,10,15 Reps
High Bar Squat - Heels on Plate
4 Sets x 20,10,8,30 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 40 Reps
Day 5
W2-Back / Traps / Calves
Est. 0 min
12 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Y raise
2 Sets x 20 Reps
Pull-Up
3 Sets x 99 Reps
Hanging shrugs
3 Sets x 99 Reps
Wide grip pull up hang
1 Set
Machine Seated Calf Raise
3 Sets x 30 Reps
Tibialis machine
3 Sets x 30 Reps
Day 6
W2-Chest / Triceps / Calves
Est. 0 min
9 exercises
Dumbbell Bench Press
5 Sets x 10,10,10,15,15 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Barbell Decline Bench Press
2 Sets x 20 Reps
Cable Cross-Over
2 Sets x 15 Reps
Internally Rotated Dumbbell Lateral Head
3 Sets x 15 Reps
Single Arm French Press (Arm Jammed Against Bench)
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Flye Stretch
1 Set
Parallel Bar Leg Raise
3 Sets x 99 Reps
Day 7
W2-Shoulders / Biceps / Calves
Est. 0 min
12 exercises
Machine Single Arm Rear Delt Raise
3 Sets x 20 Reps
Rear delt high 45 degree down
4 Sets x 15 Reps
Supinated Barbell Front Raise
2 Sets x 15 Reps
Bus Drivers Lean Back
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Barbell Upright Row
3 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 20 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 99 Reps
Dumbbell Reverse Concentration Curl
2 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 50 Reps
Y raise
2 Sets x 20 Reps
Day 8
W2-Legs / Glutes
Est. 0 min
7 exercises
Hip Thrust Machine
5 Sets x 10,10,20,20,20 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 99 Reps
Hack Squat
4 Sets x 20,10,8,30 Reps
Machine Leg Press
3 Sets x 30 Reps
Dumbbell Walking Lunge
3 Sets x 40 Reps
Machine Leg Extension
3 Sets x 20 Reps
Day 9
W3-Back / Traps / Calves
Est. 0 min
11 exercises
Incline Cable Pullover
6 Sets x 10,10,20,20,20,20 Reps
Barbell Pullover
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Pendlay Row
4 Sets x 15,10,8,8 Reps
Barbell Deadlift
4 Sets x 15,8,6,6 Reps
Pull-Up
3 Sets x 99 Reps
Hanging shrugs
3 Sets x 99 Reps
Seated shrug
9 Sets x 20 Reps
Static Hold Stretch
1 Set
Machine Seated Calf Raise
2 Sets x 20 Reps
Y raise
2 Sets x 20 Reps
Day 10
W3-Chest / Tricep / Abs
Est. 0 min
10 exercises
Dumbbell Bench Press
5 Sets x 10,10,15,6,6 Reps
Dumbbell Incline Bench Press
2 Sets x 6 Reps
Dip
4 Sets x 99 Reps
Machine Fly
4 Sets x 15,10,10,8 Reps
Internal Rotated Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 99 Reps
Dip
4 Sets x 99 Reps
Body weight triceps bar french
4 Sets x 99 Reps
Decline Crunch
3 Sets x 99 Reps
Day 11
W3-Shoulders / Biceps / Calves
Est. 0 min
11 exercises
Single Arm Rear Delt Raise
5 Sets x 10 Reps
Behind the Back Barbell Raise
2 Sets x 15 Reps
Single Arm Slightly Supinated DB Press
3 Sets x 8 Reps
Single Arm Machine Lateral
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Rear Rotations
2 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 20 Reps
Reverse Grip Straight Bar Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Probated Concentration Curl
2 Sets x 20 Reps
Donkey Calf Raise
2 Sets x 10 Reps
Day 12
W3-Legs / Glutes
Est. 0 min
7 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 10,15,10,10,10 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Barbell Squat
4 Sets x 15,10,10,30 Reps
Dumbbell Split Squat Heel on Plate
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Day 13
W4-Back / Traps / Calves
Est. 0 min
12 exercises
Seated cable lat row (straight bar - pronated grip)
5 Sets x 10,10,15,15,15 Reps
Rack Chin
4 Sets x 99 Reps
Dumbbell One-Arm Row
9 Sets x 12 Reps
Seated High Elbow Row
12 Sets x 15 Reps
Incline High Elbow Row
4 Sets x 10,8,6,6 Reps
Barbell Deadlift
6 Sets x 12 Reps
Pull-up wide grip
3 Sets x 99 Reps
Hanging shrugs
3 Sets x 99 Reps
Static Hold Stretch
1 Set
Y raise
1 Set x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tibialis machine
3 Sets x 10 Reps
Day 14
W4-Chest / Triceps / Abs
Est. 0 min
10 exercises
Dumbbell Bench Press
5 Sets x 10,10,1015,1015,1015 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Single Arm Cable Press Down
3 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 20 Reps
Internally Rotated Dumbbell Lateral Head
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
2 Sets x 15 Reps
45* skull crushers
2 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 99 Reps
Flye Stretch
1 Set
Day 15
W4-Shoulders / Biceps / Calves
Est. 0 min
13 exercises
Incline Dumbbell Rear Raise
4 Sets x 15 Reps
Behind the Back Barbell Raise
4 Sets x 15 Reps
Cable Reverse Fly
9 Sets x 20 Reps
Slightly Supinated Press Heavy
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Around The World Incline Bench Rear Delt Focus
3 Sets x 20 Reps
Bus Drivers Lean Back
3 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
Probated Concentration Curl
2 Sets x 20 Reps
Machine Single-Leg Calf Press
3 Sets x 15 Reps
Day 16
W4-Legs / Glutes
Est. 0 min
8 exercises
Reverse smith machine lunge
4 Sets x 20,15,10,10 Reps
Glute Hyper extensions
4 Sets x 20 Reps
Machine Seated Leg Curl
20 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 20 Reps
Hack Squat
2 Sets x 15 Reps
Weight Plate Sissy Squat
4 Sets x 99 Reps
Machine Leg Extension
4 Sets x 99 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
