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4 Week Strength and Hypertrophy Bulk
Bulking
Intermediate
Machine strength
Plan Details
The 4 Week Strength and Hypertrophy Bulk routine by Shredsofmetal is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 Week Strength and Hypertrophy Bulk. Do cycle twice and deload in 9th week.
Routine detail
Day 1
Upper Strength
Est. 63 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Day 2
Lower Strength
Est. 45 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Hex Bar Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 3
Upper Hypertrophy
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 4
Lower Hypertrophy
Est. 46 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 5
Upper Strength
Est. 64 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Day 6
Lower Strength
Est. 47 min
5 exercises
Barbell Squat
5 Sets x 4 Reps
Hex Bar Deadlift
5 Sets x 4 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 7
Upper Hypertrophy
Est. 54 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Day 8
Lower Hypertrophy
Est. 48 min
6 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 13
Upper Strength
Est. 54 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Day 14
Lower Strength
Est. 45 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Hex Bar Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 15
Upper Hypertrophy
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 16
Lower Hypertrophy
Est. 45 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 8 Reps
