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4 Week Bulk
AUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The 4 Week Bulk routine by ks007 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 week Bill
Routine detail
Mon
New Workout
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Decline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Flutter Kick
3 Sets x 30 Reps
Tue
New Workout
Est. 0 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Wed
New Workout
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Side Plank
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Thu
New Workout
Est. 0 min
6 exercises
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Kettlebell Front Squat
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Fri
New Workout
Est. 0 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
