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FM 4 Day Plan
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The FM 4 Day Plan routine by jaberfm1 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
4 days a week
Routine detail
Day 1
Upper A
Est. 0 min
7 exercises
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 2
Lower A
Est. 0 min
7 exercises
Machine Leg Press
2 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Day 3
Upper B
Est. 0 min
7 exercises
Machine Inner Chest Press
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 4
Lower B
Est. 0 min
7 exercises
Machine Leg Press
2 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Day 5
Legs, ABs
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Decline Bench Weighted Twist
4 Sets x 15 Reps
