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Core-4 Training
Bulking
Advanced
Machine strength
Plan Details
The Core-4 Training routine by SpooNation305 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Body/Bench Press Focus
Est. 130 min
14 exercises
Leverage Chest Press Warmup
3 Sets x 30 Reps
Leverage Chest Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Reverse Grip Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Crush Grip Press
3 Sets x 15 Reps
Tue
Lower Body/Squat Focus
Est. 55 min
5 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Seated Donkey Calf Raise
3 Sets x 21 Reps
Plank
3 Sets
Thu
Upper Body/Military Press Focus
Est. 95 min
10 exercises
Leverage Shoulder Press
6 Sets x 25,20,15,12,12,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Chin-up to Sternum
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Cable Wood Chop
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Fri
Lower Body/Deadlift Focus
Est. 164 min
10 exercises
Stationary Bike
1 Set
Glute Hamstring Raise
3 Sets x 21 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Barbell Good Morning
3 Sets x 8 Reps
Seated Donkey Calf Raise
3 Sets x 21 Reps
Decline Plate Rotation
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
