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Jakub 4 Days Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jakub 4 Days Plan routine by jakub7011 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
General purpose strength and bodybuilding routine. it focuses on the upper body and utilises four trainings per week push/pull split.
Routine detail
Day 1
Workout Day #1
Est. 67 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Machine Leg Press
4 Sets x 10 Reps
Day 2
Workout Day #2
Est. 60 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
4 Sets x 15 Reps
Day 3
Workout Day #3
Est. 69 min
6 exercises
Barbell Military Press
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 21 Reps
Machine Leg Press
4 Sets x 10 Reps
Day 4
Workout Day #4
Est. 73 min
8 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
4 Sets x 10 Reps
Decline Crunch
4 Sets x 15 Reps
