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Bodybuild Split
Bulking
Intermediate
Machine strength
Plan Details
The Bodybuild Split routine by chrijmitch is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
High frequency split for maintaining peak synthesis. Two variations of each split to avoid overuse issues. 4 day on/1 day off cycle. Mix of compound and isolation movements.
Routine detail
Day 1
Upper A
Est. 57 min
8 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Overhead Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Day 2
Lower B
Est. 51 min
7 exercises
Elliptical Training
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Weighted Oblique Roman Chair Crunches
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 3
Upper B
Est. 53 min
7 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 8 Reps
T-Bar Rows
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Day 4
Lower B
Est. 51 min
7 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Weighted Oblique Roman Chair Crunches
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
