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4 Day Body Part Split
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Body Part Split routine by jph55 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Sunday - Chest and Biceps
Est. 33 min
6 exercises
Smith Machine Incline Bench Press
4 Sets x 12,10,8,6 Reps
Smith Machine Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly into Hex Press
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Bicep Curl
3 Sets x 10,8,6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,8,6 Reps
Day 2
Monday - Legs
Est. 42 min
7 exercises
Smith Machine Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Dumbbell - Run the Rack
1 Set
Day 3
Wednesday - Shoulders and Triceps
Est. 39 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Cable Reverse Crossover
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10,8,6 Reps
Cable Shoulder Extension
3 Sets x 10,8,6 Reps
Day 4
Thursday - Back
Est. 20 min
4 exercises
Smith Machine Deadlift
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Smith Machine Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell - Run the Rack
1 Set
