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4 Day Split Outland
Bulking
Beginner
Machine strength
Plan Details
The 4 Day Split Outland routine by Emilyoutland is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A beginner routine focusing on compound lifts for maximum strength gain. Recommended for first 6 weeks of training. Add cardio after weights on upper body days, and on days you don't lift.
Routine detail
Day 1
Upper Body 1
Est. 42 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 2
Lower Body 1
Est. 52 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Day 3
Upper Body 2
Est. 35 min
5 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 4
Lower Body 2
Est. 48 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
