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4 Day Split Big Lift Strength and Size Routine
Bulking
Beginner
Machine strength
Plan Details
The 4 Day Split Big Lift Strength and Size Routine routine by funkymonkybooze is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Develop beginner's strength in key lifts with a view to specialising in powerlifting or olympic lifting. The aim is develop overall strength by a weekly muscle group rotation micro cycle with high to maximal load to stimulate a good balance of muscle growth, strength with good recovery periods.
Routine detail
Tue
Press Day!
Est. 80 min
12 exercises
Push-Up
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Wed
Pull Day!
Est. 61 min
9 exercises
Machine Seated Row
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Fri
Olympic Lift Day!
Est. 44 min
8 exercises
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Clean and Jerk
2 Sets x 2 Reps
Barbell Power Snatch
3 Sets x 8 Reps
Barbell Power Snatch
2 Sets x 2 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deadlift
2 Sets x 2 Reps
Barbell Sumo Deadlift
2 Sets x 2 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Sun
Leg Day!
Est. 74 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Overhead Squat
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Deep Squat
2 Sets x 2 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
