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Bulking 4 day split
Bulking
Advanced
Machine strength
Plan Details
The Bulking 4 day split routine by sandfordjake is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 61 min
7 exercises
Machine Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Tue
Back and Biceps
Est. 59 min
7 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Thu
Legs and Abs
Est. 55 min
8 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
Shoulders and Abs
Est. 52 min
7 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
