Loading...
Split, 4 days with legs
Bulking
Advanced
Barbell
Plan Details
The Split, 4 days with legs routine by Biuman is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Day 4 - Back, Triceps & ABS (side)
Est. 56 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets
Cable Shoulder Extension
3 Sets
Dumbbell One-Arm Row
3 Sets
Dumbbell Seated One-Arm Tricep Extension
3 Sets
Oblique Crunch
3 Sets x 16 Reps
Cable Shoulder Extension
3 Sets
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Any
Day 3 - Shoulder & ABS
Est. 72 min
12 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets
Decline Crunch
3 Sets
Barbell Shrug
3 Sets x 8 Reps
Cable Front Raise
3 Sets
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets
Rotation Front
3 Sets x 8 Reps
Rotation Back
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
Day 1 - Chest, Biceps & Forearm
Est. 67 min
11 exercises
Barbell Bench Press
3 Sets
Machine Fly
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Bench Crunch
3 Sets
Dumbbell One-Arm Preacher Curl
3 Sets
Dumbbell Concentration Curl
3 Sets
Dumbbell Bench Press
3 Sets
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets
Barbell Wrist Curl (Palms Up)
3 Sets
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Day 2 - Legs & Lower Back
Est. 63 min
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets
Machine Hip Adduction
3 Sets
Barbell Romanian Deadlift
3 Sets
Glute Kickback
3 Sets
Machine Leg Extension
3 Sets
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
