Loading...
4 day split Muscle size gain
Bulking
Advanced
Machine strength
Plan Details
The 4 day split Muscle size gain routine by akozela is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This program is for people this some experience and what to gain some lean muscle size.
Routine detail
Day 1
Back and chest + abs
Est. 96 min
11 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 2
Legs session + abs
Est. 87 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 6 Reps
Hack Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 20 Reps
Day 3
Shoulders +abs
Est. 84 min
9 exercises
Smith Machine Rear Shoulder Press
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 20 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Smith Machine Upright Row
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 4
cardio + arms
Est. 115 min
11 exercises
Stationary Bike
1 Set
Cable Standing Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
