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4-day split, emphasis on Legs and Back
Bulking
Intermediate
Dumbbell
Plan Details
The 4-day split, emphasis on Legs and Back routine by Mirela85 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Training for muscles, and strength. Training for quads separated from training for hams, pull ups separated from deadlifts. Increase weight*reps until plateau, than change it up. On bench,deadlifts and squats weight is maximum whith which you can do reps as follows: Warm up to weight for 10 reps max 1. set: do 8 reps 2. set: do up to 5 reps 3. set: up to 3 reps 4. up to 3 reps OR from time to time when feeling strong go for 1RM instead 5. set: same as set no.1.
Routine detail
Day 1
Deadlift (Back, Hamstrings)
Est. 67 min
4 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Pin-Off Good Morning
4 Sets x 18 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 24 Reps
Back Hyperextension
4 Sets x 15 Reps
Day 2
Bench press (Chest, Triceps, C)
Est. 100 min
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
4 Sets x 30 Reps
Stationary Bike
1 Set
Day 3
Pull ups (Back, Shoulders)
Est. 96 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 24 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 4
Squats (Glutes, Quads, Biceps, C)
Est. 109 min
7 exercises
Hip extentions
4 Sets x 20 Reps
Barbell Squat
5 Sets x 6 Reps
Barbell Single-Leg Squat
4 Sets x 40 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Stationary Bike
1 Set
