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4 On - 1 Off
Bulking
Advanced
Machine strength
Plan Details
The 4 On - 1 Off routine by MikeMulligan is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The idea of this routine is to train each muscle group twice in a seven day period. 4 days on 1 day off allows for day 6 to restart the cycle. It is ideal to train each muscle group twice a week, this being said you can do that without having to work in two major muscle groups on the same day. Each day doesn't account for your warm up sets. These are ONLY working sets.
Routine detail
Day 1
Chest / Tricep / Upper Abs
Est. 127 min
11 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Day 2
Back / Biceps / Lower Abs
Est. 150 min
12 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
Cable Reverse Curl
4 Sets x 15 Reps
Bench Leg Raise (Supine)
5 Sets x 20 Reps
Hanging Leg Raise
5 Sets x 20 Reps
Day 3
Shoulders / Traps / Obliques
Est. 117 min
11 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Decline Oblique Crunch
4 Sets x 20 Reps
Parallel Bar Hip Flexion
4 Sets x 20 Reps
Day 4
Legs / Calves
Est. 108 min
8 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Lunge
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
