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4 day workout
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 4 day workout routine by RonWatts is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Shoulders/Abs
Est. 0 min
8 exercises
Barbell Military Press (Seated)
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Mon
X Chest/Tri
Est. 0 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Tue
Back
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Plank
3 Sets
Thu
Back/Bi
Est. 0 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
