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4 Day Rotation
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Rotation routine by psimjr is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 61 min
8 exercises
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Day 2
Back & Triceps
Est. 72 min
10 exercises
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Day 3
Shoulders, Traps & Calves
Est. 66 min
9 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 4
Legs & Abs
Est. 85 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Stability Ball Trunk Rotation
3 Sets x 100 Reps
