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4 Day Split Workout
Bulking
Advanced
Machine strength
Plan Details
The 4 Day Split Workout routine by jenya22 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest ,Legs ,Triceps
Est. 64 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 6 Reps
Machine Fly
2 Sets x 10 Reps
Machine Fly Drop Set
1 Set x 10 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Seated Triceps Press Drop Set
1 Set x 10 Reps
Plank
4 Sets
Day 2
Back ,Shoulders ,Biceps
Est. 81 min
11 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curls Drop Set
1 Set x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 3
Legs ,Chest ,Triceps
Est. 64 min
10 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Lying Leg Curls Drop Set
1 Set x 10 Reps
Machine Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Overhead Tricep Extension Drop Set
1 Set x 8 Reps
Rotational Crunch
4 Sets x 12 Reps
Day 4
Shoulders ,Back ,Biceps
Est. 71 min
11 exercises
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise Drop Set
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
One Arm Seated Machine Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Standing One Arm Bicep Curl Drop-Set
1 Set x 8 Reps
Decline Bench Leg Raise
4 Sets x 12 Reps
