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4D-2on1off
Bulking
Advanced
Machine strength
Plan Details
The 4D-2on1off routine by horvak is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Biceps, Abs
Est. 54 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Hammer Strength Chest Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Weighted Dips
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Day 2
Quads, Hams, Calves
Est. 38 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Rack Deadlifts
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Shoulders, Traps, Triceps, Abs
Est. 55 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Flyes
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 4
Back, Calves
Est. 55 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
