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Hagens 4 dagers program
Bulking
Intermediate
Machine strength
Plan Details
The Hagens 4 dagers program routine by Flensen is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Dag 2 - Tung beinøkt
Est. 65 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Step-Up
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Plank
2 Sets
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Any
Dag 4 - Medium/lett rygg og bein
Est. 90 min
8 exercises
Hack Squat
1 Set x 20 Reps
Barbell Sumo Deadlift
5 Sets x 8 Reps
Machine Inverted Row
3 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable Rope Face Pull
9 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Any
Dag 3 - Medium/lett bryst, skuldre og armer
Est. 135 min
8 exercises
Dumbbell Arnold Press
9 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
9 Sets x 10 Reps
Cable Cross-Over
9 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Shoulder Extension
9 Sets x 10 Reps
Any
Dag 1 - Tung overkropp
Est. 91 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Cable Elevated Row
4 Sets x 15 Reps
Weighted Tricep Dip
7 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
