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4 Day Bulking Routine
Bulking
Advanced
Machine strength
Plan Details
The 4 Day Bulking Routine routine by beckham007 is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Shoulders and arms #3
Est. 0 min
0 exercises
This day is empty
Any
Legs #3
Est. 60 min
8 exercises
Bodyweight Lunge
1 Set x 60 Reps
Barbell Lunge
4 Sets x 10 Reps
Barbell Bench Squat
4 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 20 Reps
Dumbbell Plie Squat
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Hack Squat
4 Sets x 12 Reps
Kettlebell One-Arm Swing
4 Sets x 15 Reps
Any
Legs #2
Est. 69 min
9 exercises
Bodyweight Walking Lunge
1 Set x 60 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Smith Machine Front Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 20 Reps
Any
Shoulders and arms #2
Est. 83 min
13 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Any
Back and Biceps #3
Est. 70 min
10 exercises
Weighted Pull-Up
5 Sets x 10 Reps
Barbell One-Arm Row
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Close grip t-bar row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Any
Shoulders and Arms #1
Est. 87 min
14 exercises
Barbell Shoulder Press
5 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Behind the Back Shrug
3 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Any
Legs #1
Est. 60 min
8 exercises
Bodyweight Lunge
1 Set x 60 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Hack Squat
5 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 10 Reps
Barbell Squat to Shoulder Press
4 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Any
Back and Biceps #2
Est. 86 min
13 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbel Bentover Flies
5 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
single arm dumbell swing back
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
Any
Chest and Triceps #2
Est. 100 min
15 exercises
Push-Up
4 Sets x 25 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
Any
Back and Biceps #1
Est. 86 min
13 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Elevated Row
5 Sets x 10 Reps
T Bar Row
4 Sets x 12 Reps
V Bar Pull-Up
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Barbell Curl
5 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Any
Chest and Triceps #1
Est. 86 min
12 exercises
Push-Up
4 Sets x 25 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dip
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Any
Chest and Triceps #3
Est. 72 min
11 exercises
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback (Reverse Grip)
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Two grip/handle tricep extension
4 Sets x 10 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
