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4 Day Split
Bulking
Advanced
Machine strength
Plan Details
The 4 Day Split routine by jenya22 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 70 min
8 exercises
Treadmill Running
1 Set
Hanging Knee Raise
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Tue
Chest+Biceps
Est. 86 min
10 exercises
Treadmill Running
1 Set
Decline Crunch
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ-Bar Curl 21(7Low-7High-7Full)
3 Sets x 21 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Thu
legs
Est. 59 min
7 exercises
Weight Plate Russian Twist
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
4 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Fri
Deltoids+Triceps
Est. 80 min
10 exercises
Treadmill Running
1 Set
Crunch
4 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
