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My Routine (BJ) 4 Days
Bulking
Intermediate
Machine strength
Plan Details
The My Routine (BJ) 4 Days routine by BMJ78 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Chest & Triceps
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Day 2
Back & Shoulders
8 exercises
Chin-Up (Close Grip)
5 Sets x 2 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 3
Biceps & Core
8 exercises
Hanging Leg Raise
4 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets x 1 Reps
EZ Bar Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 4
Legs
6 exercises
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Stretch with Rope
1 Set x 1 Rep
