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Jason's - 4 Day Split
Bulking
Advanced
Machine strength
Plan Details
The Jason's - 4 Day Split routine by jph55 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Four day a week program that incorporates a drop set routine one day per week, rotating through the workouts. Week 1: Do the drop set routine for Sunday and the regular routines the rest of the week. Week 2: Do the drop set routine for Monday Week 3: Do the drop set routine for Wednesday Week 4: Do the drop set routine for Thursday. Go through this routine two times for an eight week cycle, then one week of rest/cardio before starting again.
Routine detail
Day 1
Sunday
Est. 57 min
10 exercises
Smith Machine Bench Press
3 Sets x 9 Reps
Smith Machine Bent-Over Row
3 Sets x 9 Reps
Dumbbell Seated Shoulder Press
3 Sets x 9 Reps
Dumbbell Fly into Hex Press
3 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 9 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Cable Bicep Curl
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Day 1
Sunday - Drop Set Day
Est. 43 min
10 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Monday
Est. 48 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 20 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Tuck Crunch
1 Set
Machine Ab Crunch
1 Set x 12 Reps
Ab Push Machine
1 Set x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 2
Monday - Drop Set Day
Est. 39 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 20 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Tuck Crunch
1 Set
Machine Ab Crunch
1 Set x 12 Reps
Ab Push Machine
1 Set x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 3
Wednesday
Est. 48 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Smith Machine Deadlift
3 Sets x 9 Reps
Dumbbell Seated Arnold Press
3 Sets x 9 Reps
Cable Seated Row
3 Sets x 9 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 3
Wednesday - Drop Set Day
Est. 31 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 4
Thursday
Est. 50 min
9 exercises
Machine Leg Press
3 Sets x 9 Reps
Machine Calf Press
3 Sets x 20 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Tuck Crunch
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Ab Push Machine
1 Set x 12 Reps
Machine Leg Extension
3 Sets x 9 Reps
Machine Leg Curl (Prone)
3 Sets x 9 Reps
Day 4
Thursday - Drop Set Day
Est. 39 min
10 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Tuck Crunch
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Ab Push Machine
1 Set x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
