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Bulking 4 days split
Bulking
Advanced
Machine strength
Plan Details
The Bulking 4 days split routine by mazzuste is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The routine can be used during 3 or 4 days during the week. Personally, I work on it 4 days a week. How to workout: - Chest+Triceps=A - Legs+Shoulders=B - Back+Biceps=C Week 1: Day 1 -> A Day 2 -> B Day 3 -> C Day 4 -> A Week 2: Day 1 -> B Day 2 -> C Day 3 -> A Day 4 -> B Etc..
Routine detail
Mon
Chest+Triceps
Est. 57 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 8 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Floor Chest Press
3 Sets x 10 Reps
Machine Dip
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Tue
Back+Biceps+Abs
Est. 67 min
9 exercises
Barbell Deadlift
5 Sets x 10,8,6,3,2 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 7,6,5,4 Reps
Cable Seated Row
4 Sets x 6 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Cable Reverse Crunch
3 Sets x 15 Reps
Thu
Legs+Abs
Est. 51 min
7 exercises
Barbell Squat
5 Sets x 10,8,6,3,2 Reps
Machine Leg Press
4 Sets x 7,6,5,4 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Ab Draw Leg Slide
3 Sets x 15 Reps
Fri
Shoulders+Arms
Est. 67 min
11 exercises
Barbell Bench Press
4 Sets x 3 Reps
Barbell Military Press
5 Sets x 10,8,6,3,2 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
