4 Week Afghan Special

4 Week Afghan Special - JEFIT

4 Week Afghan Special

Bulking

Intermediate

Barbell

Plan Details

The 4 Week Afghan Special routine by vw_thunder is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

A heavy lifting routine focused on gaining muscle while not adding any additional fat. Cardio days include additional chest exercises to help gain mass and strength. These are intended to be optional. Each lifting set is designed for 6-8 Reps max. Focus on accomplishing at least 6, even if it means taking a momentary pause during the set to rest. Core exercises are set at the minimum reps desired. Use the designated rep count as your goal, but continue past as you develop. As with any focus on health, maintain a sustainable diet based on your weight goals. Ensure a high protein, low fat intake for good muscle development. Supplement as desired.

Routine detail

Day 1

Chest

Est. 64 min

6 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Fly

5 Sets x 8 Reps

Barbell Pullover

5 Sets x 8 Reps

Decline Crunch

5 Sets x 25 Reps

Day 2

Arms

Est. 98 min

9 exercises

Barbell Curl

5 Sets x 8 Reps

Dip

5 Sets x 8 Reps

Dumbbell Zottman Curl

5 Sets x 8 Reps

Barbell Tricep Extension (Supine)

5 Sets x 8 Reps

Dumbbell Hammer Curl

5 Sets x 8 Reps

Dumbbell Bent-Over Tricep Extension

5 Sets x 8 Reps

Cable Standing Curl

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Dumbbell Side Bend

5 Sets x 25 Reps

Day 3

Cardio

Est. 59 min

4 exercises

Air Bike

5 Sets x 25 Reps

Plank

3 Sets

Barbell Bench Press

5 Sets x 6 Reps

Treadmill Running

1 Set

Day 4

Back and Legs

Est. 79 min

8 exercises

Pull-Up

5 Sets x 8 Reps

Barbell Squat

5 Sets x 8 Reps

Barbell Deadlift

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

Hanging Leg Raise

5 Sets x 10 Reps

Day 5

Shoulders

Est. 61 min

6 exercises

Barbell Military Press

5 Sets x 8 Reps

Barbell Shrug

5 Sets x 8 Reps

Barbell Upright Row

5 Sets x 8 Reps

Barbell Front Raise

5 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 8 Reps

Seated Bench Leg Pull-In

5 Sets x 25 Reps

Day 6

Cardio

Est. 55 min

4 exercises

Forearm Plank with Hip Abduction

3 Sets x 8 Reps

Dragon Flag

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 6 Reps

Elliptical Training

1 Set

Day 7

Rest

Est. 0 min

0 exercises

This day is empty

Day 8

Chest

Est. 67 min

6 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Fly

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Bench Weighted Decline Crunch

5 Sets x 25 Reps

Day 9

Arms

Est. 98 min

9 exercises

Barbell Curl

5 Sets x 8 Reps

Dip

5 Sets x 8 Reps

Dumbbell Zottman Curl

5 Sets x 8 Reps

Barbell Tricep Extension (Supine)

5 Sets x 8 Reps

Dumbbell Hammer Curl

5 Sets x 8 Reps

Dumbbell Bent-Over Tricep Extension

5 Sets x 8 Reps

Cable Standing Curl

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Dumbbell Side Bend

5 Sets x 25 Reps

Day 10

Cardio

Est. 59 min

4 exercises

Air Bike

5 Sets x 25 Reps

Plank

3 Sets

Barbell Bench Press

5 Sets x 6 Reps

Treadmill Running

1 Set

Day 11

Back and Legs

Est. 79 min

8 exercises

Pull-Up

5 Sets x 8 Reps

Barbell Squat

5 Sets x 8 Reps

Barbell Deadlift

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

Hanging Leg Raise

5 Sets x 10 Reps

Day 12

Shoulders

Est. 72 min

7 exercises

Barbell Clean and Jerk

5 Sets x 8 Reps

Dumbbell Shoulder Shrug

5 Sets x 8 Reps

Dumbbell Upright Row

5 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 8 Reps

Dumbbell One-Arm Front Raise

5 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 8 Reps

Seated Bench Leg Pull-In

5 Sets x 25 Reps

Day 13

Cardio

Est. 55 min

4 exercises

Forearm Plank with Hip Abduction

3 Sets x 8 Reps

Dragon Flag

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 6 Reps

Treadmill Running

1 Set

Day 14

Rest

Est. 0 min

0 exercises

This day is empty

Day 15

Chest

Est. 64 min

6 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Fly

5 Sets x 8 Reps

Barbell Pullover

5 Sets x 8 Reps

Decline Crunch

5 Sets x 25 Reps

Day 16

Back and Tri's

Est. 95 min

9 exercises

Pull-Up

5 Sets x 8 Reps

Dip

5 Sets x 8 Reps

Barbell Deadlift

5 Sets x 8 Reps

Dumbbell Tricep Extension

5 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Dumbbell Tricep Extension (Supine)

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

Cable Shoulder Extension

5 Sets x 10 Reps

Weighted Side Bend

5 Sets x 25 Reps

Day 17

Cardio

Est. 59 min

4 exercises

Air Bike

5 Sets x 25 Reps

Plank

3 Sets

Barbell Bench Press

5 Sets x 6 Reps

Treadmill Running

1 Set

Day 18

Legs and Bi's

Est. 81 min

8 exercises

Barbell Squat

5 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Dumbbell Preacher Curl

5 Sets x 8 Reps

Cable Rope Hammer Curl

5 Sets x 10 Reps

Hanging Leg Raise

5 Sets x 10 Reps

Day 19

Shoulders

Est. 61 min

6 exercises

Barbell Military Press

5 Sets x 8 Reps

Barbell Shrug

5 Sets x 8 Reps

Barbell Upright Row

5 Sets x 8 Reps

Barbell Front Raise

5 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 8 Reps

Seated Bench Leg Pull-In

5 Sets x 25 Reps

Day 20

Cardio

Est. 55 min

4 exercises

Forearm Plank with Hip Abduction

3 Sets x 8 Reps

Dragon Flag

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 6 Reps

Elliptical Training

1 Set

Day 21

Rest

Est. 0 min

0 exercises

This day is empty

Day 22

Chest

Est. 67 min

6 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Fly

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Bench Weighted Decline Crunch

5 Sets x 25 Reps

Day 23

Back and Tri's

Est. 95 min

9 exercises

Pull-Up

5 Sets x 8 Reps

Dip

5 Sets x 8 Reps

Barbell Deadlift

5 Sets x 8 Reps

Dumbbell Tricep Extension

5 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Dumbbell Tricep Extension (Supine)

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

Cable Shoulder Extension

5 Sets x 10 Reps

Weighted Side Bend

5 Sets x 25 Reps

Day 24

Cardio

Est. 59 min

4 exercises

Air Bike

5 Sets x 25 Reps

Plank

3 Sets

Barbell Bench Press

5 Sets x 6 Reps

Treadmill Running

1 Set

Day 25

Legs and Bi's

Est. 81 min

8 exercises

Barbell Squat

5 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Dumbbell Preacher Curl

5 Sets x 8 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 10 Reps

Hanging Leg Raise

5 Sets x 10 Reps

Day 26

Shoulders

Est. 72 min

7 exercises

Barbell Clean and Jerk

5 Sets x 8 Reps

Dumbbell Shoulder Shrug

5 Sets x 8 Reps

Dumbbell Upright Row

5 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 8 Reps

Dumbbell One-Arm Front Raise

5 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 8 Reps

Seated Bench Leg Pull-In

5 Sets x 25 Reps

Day 27

Cardio

Est. 55 min

4 exercises

Forearm Plank with Hip Abduction

3 Sets x 8 Reps

Dragon Flag

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 6 Reps

Elliptical Training

1 Set

Day 28

Rest

Est. 0 min

0 exercises

This day is empty

4 Week Afghan Special

Featured plans for you