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4d Split
Bulking
Beginner
Dumbbell
Plan Details
The 4d Split routine by amiras is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Tue
Chest and Tricepts
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Wed
Back and Bicepts
Est. 78 min
12 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Fri
Shoulders
Est. 39 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Sun
Legs
Est. 56 min
8 exercises
Dumbbell Lunge
3 Sets x 20 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Any
Abs
Est. 79 min
13 exercises
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
