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4 day / week bulking
Bulking
Intermediate
Machine strength
Plan Details
The 4 day / week bulking routine by grahamscott100 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine was designed round the busy life that we live. With 2 kids and 2 jobs I need both time to get what gains I need in gym and plenty free time at home. Looked all over the Internet for a workout that I could use, none without the old paper and pen so decided to make my own.
Routine detail
Mon
Chest and triceps
Est. 34 min
7 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Dip
3 Sets x 1 Reps
Tue
Back and biceps
Est. 33 min
7 exercises
Barbell Deadlift
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12,10,8 Reps
EZ Bar Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Barbell Preacher Curl
3 Sets x 12,10,8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders and calfs
Est. 33 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Upright Row
3 Sets x 12,10,8 Reps
Dumbbell Upright Row
3 Sets x 12,10,8 Reps
Barbell Military Press
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Calf Press On Leg Press
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Fri
Legs
Est. 33 min
7 exercises
Barbell Deep Squat
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Barbell Front Squat
3 Sets x 12,10,8 Reps
Machine Ab Crunch
3 Sets x 12,10,8 Reps
Leg Raise
3 Sets x 1 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
