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4 day - 8 week mass
Bulking
Intermediate
Machine strength
Plan Details
The 4 day - 8 week mass routine by Gixxervr is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest+Abs
Est. 54 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Leg Pull-In
3 Sets x 6 Reps
Tue
back
Est. 41 min
5 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Thu
Arms
Est. 49 min
6 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Fri
Sholders+Legs
Est. 72 min
9 exercises
Barbell Rear Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell 1/2 Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
