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4 day split
Bulking
Intermediate
Machine strength
Plan Details
The 4 day split routine by mstanfield1981 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back/Biceps
Est. 49 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Tue
Chest/Triceps
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Wed
Legs/Abs
Est. 49 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Press (Wide Stance)
1 Set x 8 Reps
Machine Leg Press (Narrow Stance)
1 Set x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Thu
Shoulders
Est. 45 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Sat
Abs
Est. 36 min
5 exercises
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
