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4D Upper/Lower split
Bulking
Intermediate
Barbell
Plan Details
The 4D Upper/Lower split routine by team5ooo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 4 Day Upper/Lower split for muscle mass The main Rep goal is 20 so you have 3 sets of 5 and once you hit a total of 21 reps eg 8 + 8 + 5 then you up the weight
Routine detail
Mon
Upper
Est. 70 min
8 exercises
Barbell Decline Bench Press
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Bench Dip
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Tue
Lower
Est. 43 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Air Bike
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Thu
Upper
Est. 70 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Bench Dip
3 Sets x 5 Reps
Fri
Lower
Est. 43 min
5 exercises
Machine Leg Press
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Decline Crunch
3 Sets x 5 Reps
Smith Machine Deadlift
3 Sets x 5 Reps
Machine Calf Press
3 Sets x 5 Reps
