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Muscle gains (by Mitchell470)
Bulking
Advanced
Machine strength
Plan Details
The Muscle gains (by Mitchell470) routine by mitchell470 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 day split This is high volume routine for advanced lifters Monday - Chest & Triceps Tuesday - Legs Wednesday - REST Thursday - Shoulders & Traps Friday- Back & Biceps Saturday - REST Sunday - REST
Routine detail
Mon
Chest and Triceps
Est. 78 min
10 exercises
Butterfly machine warmup
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
EZ Bar Decline Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Tue
Leg day
Est. 118 min
12 exercises
Walking
1 Set
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Front Squat
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Cable Standing Leg Curl
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Thu
Shoulder day
Est. 92 min
12 exercises
Barbell Military Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Vertical pullover cable straight bar
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Front plate chhn raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Fri
Back and Biceps day
Est. 107 min
13 exercises
Pull-Up
5 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
2 Sets x 6 Reps
