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Keto 4 days split
Bulking
Intermediate
Dumbbell
Plan Details
The Keto 4 days split routine by kytra is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This Routine is made for my Keto Diet. I use more time for rest between some exercises. It can be used for either bulking or weight loss. I used a 4 day workout but ideal split is: 2 workouts + break + 2 workouts + break. So you can do 5 workouts/week usualy. But you can adjust this to your weekly schedule. Every day has 2 routines and you can alternate them, usualy 1:1 ratio. If you wanna target special zones or heads of some muscles you can use a 2:1 raport. For example I use for chest 2:1 in favor of Incline Bench press as main chest exercise in detriment of Horizontal Bench Press, because I want to improve my upper chest. So basically this is a double Routine, you work your muscles in more ways than in a standard routine. You have a lot more exercises. Cheers!
Routine detail
Day 1
Legs, calfs, abs, obliques
Est. 118 min
17 exercises
Treadmill Running
1 Set
Stretching & Warm Up/Down
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Oblique machine
3 Sets x 15 Reps
Stretching & Warm Up/Down
1 Set
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Day 2
Triceps, shoulders and traps
Est. 139 min
19 exercises
Stretching & Warm Up/Down
1 Set
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbell Seated Overhead Triceps Extensions
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 9 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Stretching & Warm Up/Down
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 9 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Stretching & Warm Up/Down
1 Set
Day 3
Back, lombars, hams&gluts
Est. 131 min
18 exercises
Stretching & Warm Up/Down
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 9 Reps
Machine Landmine Row (Reverse Grip)
2 Sets x 9 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 9 Reps
Back Hyperextension
3 Sets x 10 Reps
Stretching & Warm Up/Down
1 Set
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
T Bar Row
2 Sets x 9 Reps
Machine Seated Row
2 Sets x 9 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 9 Reps
Back Hyperextension
3 Sets x 10 Reps
Stretching & Warm Up/Down
1 Set
Day 4
Chest, biceps and forearm
Est. 154 min
21 exercises
Stretching & Warm Up/Down
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 9 Reps
Chest dips
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 9 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Stretching & Warm Up/Down
1 Set
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 9 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 9 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
