Loading...
4 Weeks: Legs, Push/Core, Pull, Core/Cardio
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4 Weeks: Legs, Push/Core, Pull, Core/Cardio routine by Infraultra is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is meant for four days, with each week a bit different than the last. First day is Legs. Second day is Push & Core. Third day is Pull. Fourth day is Core & Cardio. With each workout, we do 3 sets (unilateral is 2 sets), and we want to add weight to each sequential set. This routine works because we are always training a different body part and breaking up the monotony of doing the same machines over and over every session. With the core and cardio days, we want to do at least 25 minutes of cardio. If you feel like it, do cardio at the end of each session! Much Love, IIan
Routine detail
Day 1
Legs, Week 1
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 14 Reps
Barbell Deadlift
3 Sets x 14 Reps
Barbell Good Morning
3 Sets x 14 Reps
Barbell Glute Bridge
3 Sets x 14 Reps
Machine Kneeling Leg Curl
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Leg Press (Wide Stance)
3 Sets x 14 Reps
Machine Hip Adduction
3 Sets x 14 Reps
Machine Hip Abduction
3 Sets x 14 Reps
Day 2
Push & Core, Week 1
Est. 0 min
8 exercises
Dumbbell Decline Bench Press
3 Sets x 14 Reps
Bench Weighted Decline Crunch
3 Sets x 14 Reps
Machine Tricep Extension
3 Sets x 14 Reps
Dumbbell Incline Fly With A Twist
2 Sets x 14 Reps
Dumbbell Incline Bench Press
2 Sets x 14 Reps
Machine Inner Chest Press
3 Sets x 14 Reps
Cable Lower Chest Raise
3 Sets x 14 Reps
Cable Upper Chest Crossover
3 Sets x 14 Reps
Day 3
Pull, Week 1
Est. 0 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Machine Reverse Fly
3 Sets x 14 Reps
T Bar Row
3 Sets x 14 Reps
Barbell Shrug
3 Sets x 14 Reps
Barbell Preacher Curl
3 Sets x 14 Reps
Day 4
Core & Cardio, Week 1
Est. 0 min
7 exercises
Crunch
3 Sets x 14 Reps
Parallel Bar Hip Raise
1 Set x 14 Reps
Parallel Bar Leg Raise
1 Set x 14 Reps
Parallel Bar Hip Flexion
1 Set x 14 Reps
Torso Rotation
3 Sets x 14 Reps
Machine Ab Crunch
3 Sets x 14 Reps
Step Machine
3 Sets
Day 5
Legs, Week 2
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 14 Reps
Machine Leg Curl (Prone)
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Smith Machine Front Squat
3 Sets x 14 Reps
Barbell Glute Bridge
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 14 Reps
Day 6
Push & Core, Week 2
Est. 0 min
8 exercises
Dumbbell Tricep Extension
3 Sets x 14 Reps
Barbell Bench Press
3 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 14 Reps
Machine Assisted Dip
3 Sets x 14 Reps
Leverage Decline Chest Press
3 Sets x 14 Reps
Dumbbell Decline Fly
3 Sets x 14 Reps
Decline Crunch
3 Sets x 14 Reps
Machine Tricep Extension
3 Sets x 14 Reps
Day 7
Pull, Week 2
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 14 Reps
Leverage Machine Iso Row
3 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Barbell Shrug
3 Sets x 14 Reps
Dumbbell One-Arm Row
2 Sets x 14 Reps
Machine Assisted Chin-Up
3 Sets x 14 Reps
Preacher Curl Machine
3 Sets x 14 Reps
Day 8
Core & Cardio, Week 2
Est. 0 min
7 exercises
Crunch
3 Sets x 14 Reps
Parallel Bar Hip Raise
1 Set x 14 Reps
Parallel Bar Leg Raise
1 Set x 14 Reps
Parallel Bar Hip Flexion
1 Set x 14 Reps
Torso Rotation
3 Sets x 14 Reps
Machine Ab Crunch
3 Sets x 14 Reps
Treadmill Running
1 Set
Day 9
Legs, Week 3
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 14 Reps
Machine Leg Curl (Prone)
4 Sets x 14 Reps
Barbell Glute Bridge
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Machine Hip Abduction
3 Sets x 14 Reps
Machine Hip Adduction
3 Sets x 14 Reps
Glute Master kickback machine unilateral
3 Sets x 14 Reps
Day 10
Push & Core, Week 3
Est. 0 min
8 exercises
Dumbbell Decline Fly
3 Sets x 14 Reps
Barbell Decline Bench Press
3 Sets x 14 Reps
Leverage Shoulder Press
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Leg Raise
2 Sets x 14 Reps
Dumbbell Bench Press
2 Sets x 14 Reps
Machine Fly
3 Sets x 14 Reps
Machine Assisted Dip
3 Sets x 14 Reps
Day 11
Pull, Week 3
Est. 0 min
8 exercises
Cable Seated Row
4 Sets x 14 Reps
Cable Rope Hammer Curl
3 Sets x 14 Reps
T Bar Row
3 Sets x 14 Reps
Machine Assisted Pull-Up
2 Sets x 14 Reps
Machine Assisted Chin-Up
2 Sets x 14 Reps
Barbell Curl
3 Sets x 14 Reps
Machine Reverse Fly
3 Sets x 14 Reps
Cable Seated Curl
3 Sets x 14 Reps
Day 12
Core & Cardio, Week 3
Est. 0 min
7 exercises
Crunch
3 Sets x 14 Reps
Parallel Bar Hip Raise
1 Set x 14 Reps
Parallel Bar Leg Raise
1 Set x 14 Reps
Parallel Bar Hip Flexion
1 Set x 14 Reps
Torso Rotation
3 Sets x 14 Reps
Machine Ab Crunch
3 Sets x 14 Reps
Rowing
3 Sets
Day 13
Legs, Week 4
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 14 Reps
Barbell Deadlift
4 Sets x 14 Reps
Barbell Good Morning
3 Sets x 14 Reps
Barbell Glute Bridge
3 Sets x 14 Reps
Smith Machine Split Squat
2 Sets x 14 Reps
Machine Kneeling Leg Curl
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 14 Reps
Day 14
Push & Core, Week 4
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 14 Reps
Smith Machine Shoulder Press
3 Sets x 14 Reps
Dumbbell Decline Bench Press
2 Sets x 14 Reps
Bench Weighted Decline Crunch
2 Sets x 14 Reps
Machine Fly
3 Sets x 14 Reps
Machine Tricep Extension
3 Sets x 14 Reps
Machine Assisted Dip
3 Sets x 14 Reps
Leverage Decline Chest Press
3 Sets x 14 Reps
Day 15
Pull, Week 4
Est. 0 min
9 exercises
Preacher Curl Machine
3 Sets x 14 Reps
Machine One-Arm Pulldown
2 Sets x 14 Reps
Leverage Machine Iso Row
3 Sets x 14 Reps
Cable One-Arm Bicep Curl
2 Sets x 14 Reps
Cable Rope Hammer Curl
3 Sets x 14 Reps
Machine Lat Pulldown
3 Sets x 14 Reps
Cable Seated Curl
3 Sets x 14 Reps
Dumbbell One-Arm Row
2 Sets x 14 Reps
Cable Rope Face Pull
3 Sets x 14 Reps
Day 16
Core & Cardio, Week 4
Est. 0 min
7 exercises
Crunch
3 Sets x 14 Reps
Parallel Bar Hip Raise
1 Set x 14 Reps
Parallel Bar Leg Raise
1 Set x 14 Reps
Parallel Bar Hip Flexion
1 Set x 14 Reps
Torso Rotation
3 Sets x 14 Reps
Machine Ab Crunch
3 Sets x 14 Reps
Elliptical Training
3 Sets
