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4-day split
Bulking
Intermediate
Machine strength
Plan Details
The 4-day split routine by duckyzcy is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest-Front Shoulders
Est. 44 min
8 exercises
Barbell Bench Press
6 Sets x 12,12,10,8,8,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
5 Sets x 12,10,8,8,8 Reps
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Cable Incline Fly
3 Sets x 12,10,8 Reps
Barbell Decline Bench Press
3 Sets x 12,10,8 Reps
Machine Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Day 2
Back-Back Shoulders
Est. 38 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
T Bar Row
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 12,10,8 Reps
Leverage Machine Iso Row
3 Sets x 12,10,8 Reps
Chin-Up with Knee Raise
3 Sets x 12,10,8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Day 3
Legs and Calves
Est. 38 min
8 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Hip Extension (Standing)
3 Sets x 12,10,8 Reps
Calf Press On Leg Press
3 Sets x 12,10,8 Reps
Day 4
Triceps, Biceps and Forearms
Est. 47 min
10 exercises
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12,10,8 Reps
Barbell Tricep Extension
3 Sets x 12,10,8 Reps
Dip
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Barbell Preacher Curl
3 Sets x 12,10,8 Reps
Cable Dual Overhead Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Wrist Roller
3 Sets x 12,10,8 Reps
Barbell Reverse Curl
3 Sets x 12,10,8 Reps
