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4-Day Split- Home Workout (Body/Pull Bar/Bands/25lb dumbbells)
Bulking
Advanced
Body
Plan Details
The 4-Day Split- Home Workout (Body/Pull Bar/Bands/25lb dumbbells) routine by tapac333 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is designed for muscle mass, bulking up, and is fast paced. It works each muscle Almost twice a week, giving enough rest between each, and splits the legs into upper and lower. Remember, you might not be able to do all of them, do the best you can, and keep building up will you can complete the routines. Increase weight levels & reps after you start hitting your plateau. For max effect, try to Max out at 8-10 reps for muscle growth. If you're pumping away at weight level L4 and it's getting easy, maybe it's time to toss on an extra set. Day 1: Chest/Biceps Day 2a: Upper Legs/Core Day 2b: Lower Legs/Core Day 3: Back/Shoulders/Triceps Day 4: REST Alternate between A and B sets for Day 2! It's centered around training at home with simple, easy to obtain, *Cheap, equipment. The tools are: a DOOR PULL-UP BAR, a HEAVY BAND, a LIGHT BAND, and a PAIR OF MEDIUM FREE WEIGHTS (25lb). These tools are organized into 4 Levels: L1: Easy- Light weight band L2: Med.- 25# Dumbbells L3: Hard- Heavy Weight band L4: MAX- Combined dumbbells & Heavy Band together *Utilize which ever Level you see fit . Since you're not using gym weights, the weight number doesn't really matter in the app, so I simply put the Level instead of the weight into the app. (For example if I'm doing curls @ L1, I put 1lb into the app for tracking. If over time I increase to L2, I'll put 2 into the weight column of that exercise ect ). Most of the custom exercises will be listed as Dumbbell, but you can easily switch it out with the bands or any other combination you see fit from L1-L4 to keep bringing the tension. The workout switches muscles up in quick rotations, keeping you pumping. Remember to really push yourself to increase the reps as you go since you aren't doing 3 sets back to back! *Note: Make sure that the handles for the bands can be gripped together comfortably for L4. I prefer tension band handles that fit between the both ends of the dumbbell, allowing you to grip both with a pair of workout gloves. This adds resistance, works more muscle groups, gives you additional weight without having to buy heavier, *more expensive, free-weights. Thanks guys, I've collobarated with a lot of workouts, styles, + Routines, and this one works best for me. If you have tips, suggestions or recommendations, hit me up. I'm always ready for improvement. Enjoy!
Routine detail
Day 1
CHEST/SHOULDERS/TRIS
Est. 82 min
28 exercises
Jumping Jacks
1 Set
Dynamic Chest Stretch
1 Set x 8 Reps
Wide Shoulder Circles Warmup
1 Set x 8 Reps
Assisted Chest Stretch
1 Set x 8 Reps
Isometric Chest Press
1 Set x 8 Reps
Push-Up (Wide Hand)
1 Set x 8 Reps
Band Upright Row (Set 1- L3, Set 2- L2) Bring Elbows up
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 12 Reps
Band Bench Press
3 Sets x 8 Reps
Band Shoulder Press (push elbows back to enhance Traps when arms come down)
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 8 Reps
Push-Up (Close Hand)
1 Set x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Incline Tricep Extension
2 Sets x 10 Reps
Clap Push-Up
1 Set x 8 Reps
Band Lateral Raises (1st set to side, 2nd to front)
2 Sets x 10 Reps
Tricep Push-Up
2 Sets x 8 Reps
Dive Bomber Push-ups
1 Set x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
1 Set x 8 Reps
Band Standing One Arm Triceps Extension (5 in front/ 5 behind head)
1 Set x 8 Reps
Floor Fly Push-up (both sides)
2 Sets x 8 Reps
Shoulder Band Shrug Rolls (10 Forward/10 Backward)
1 Set x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Military Push-up (do it on dumbbells)
2 Sets x 8 Reps
Band Lateral Raises (1st set to side, 2nd to front)
2 Sets x 10 Reps
Band Bench Press Power Set (L4-MAX, L3-MAX, L2-MAX, L1-MAX)
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
2 Sets x 8 Reps
Push-Up to Side Plank
1 Set x 8 Reps
Day 2
A) UPPER LEGS / CORE
Est. 68 min
28 exercises
Quadricep Stretch
1 Set x 2 Reps
90/90 Hamstring Stretch
1 Set x 2 Reps
All Fours Quad Stretch
1 Set x 2 Reps
Seated Floor Hamstring Stretch
1 Set x 2 Reps
Mighty Pose
1 Set x 25 Reps
Mountain Climber
1 Set x 30 Reps
In & Outs
1 Set x 25 Reps
Band Squat
1 Set x 12 Reps
Mason Twist
1 Set x 40 Reps
Single-Leg Squat
1 Set x 8 Reps
Pulse Ups
1 Set x 25 Reps
Dumbbell Wall Squat
1 Set x 4 Reps
V-up Roll-up Combo
1 Set x 25 Reps
Dumbbell Jump Squat
1 Set x 8 Reps
Air Bike
1 Set x 25 Reps
Double-Leg Butt Kick
1 Set x 8 Reps
Cross Body Crunch
1 Set x 25 Reps
Rocket Jump
1 Set x 10 Reps
Scissor Kick
1 Set x 25 Reps
Star Jump
1 Set x 5 Reps
Air Bike
1 Set x 25 Reps
Dumbbell Split Jump
1 Set x 10 Reps
Janda Sit-Up
1 Set x 25 Reps
Dumbbell Lunge
1 Set x 20 Reps
Ab Draw Leg Slide
1 Set x 15 Reps
Band Hamstring Stretch
1 Set x 4 Reps
90/90 Hamstring Stretch
1 Set x 8 Reps
Sun Salutation
1 Set x 2 Reps
Day 2
B) LOWER LEGS / CORE
Est. 91 min
25 exercises
Bodyweight Calf Raise
2 Sets x 20 Reps
Wall Calf Stretch
1 Set x 2 Reps
Jump Squat
2 Sets x 15 Reps
Seated Floor Hamstring Stretch
1 Set x 2 Reps
Mighty Pose
2 Sets x 1 Reps
Mountain Climber
1 Set x 35 Reps
In & Outs
1 Set x 25 Reps
Standing One Leg Calf Raise (With Dumbbell)
2 Sets x 20 Reps
Mason Twist
1 Set x 40 Reps
One Legged Calf Raises on a dumbell
2 Sets x 20 Reps
Pulse Ups
1 Set x 25 Reps
Standing One Leg Calf Raise (With Dumbbell)
2 Sets x 20 Reps
V-up Roll-up Combo
1 Set x 25 Reps
Dumbbell Jump Squat
1 Set x 8 Reps
Air Bike
1 Set x 25 Reps
Double-leg Knee Tuck (landing on toes
3 Sets x 10 Reps
Cross Body Crunch
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Toes Forward Calf Raises w/ Dumbbells (15slow/10Fast)
1 Set x 25 Reps
Toes Inward Calf Raises w/ Dumbbells (15slow/10Fast)
1 Set x 25 Reps
Toes Out Calf Raises w/ Dumbbells (15slow/10Fast)
1 Set x 25 Reps
Janda Sit-Up
1 Set x 25 Reps
Ab Draw Leg Slide
1 Set x 15 Reps
Sun Salutation
1 Set x 2 Reps
Running
1 Set
Day 3
BACK/BICEPTS/NECK
Est. 73 min
25 exercises
Isomeric Neck Push (Front/Sides/Back) x1 each
4 Sets
Hip Stretch
1 Set x 2 Reps
Cat Stretch
1 Set x 2 Reps
Upward Facing Dog
1 Set x 2 Reps
Bicep Stretch
1 Set x 2 Reps
Wide Pull-Ups
2 Sets x 8 Reps
Dumbbell Alternating Renegade Row
1 Set x 12 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10 Reps
Rocky Pull-Up
2 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Narrow Pull-Ups
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Pull-Up (Hammer Grip)
1 Set x 8 Reps
Congdon Locomotive Alternating Dumbbell Row
1 Set x 40 Reps
Hammer Curls (To Front & To Side)
1 Set x 8 Reps
Alternating Dumbbell Lawnmower Row (Elbows come up wide)
2 Sets x 8 Reps
Alternating Dumbbell Power Curl Set
3 Sets x 8 Reps
Weight Plate Shrug
2 Sets x 8 Reps
Wide Pull-Ups
1 Set x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Seated Dumbbell Bent Over Back Flys
1 Set x 8 Reps
Alternating Dumbbell Power Curl Set
3 Sets x 8 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
