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Ryan’s 4 Day 531 BBB
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Ryan’s 4 Day 531 BBB routine by headbadger is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Bench
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Chest-supported rows
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 2
Dead lift
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Day 3
Shoulder press
Est. 0 min
6 exercises
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Day 4
Squat
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Iso Lateral High Row
4 Sets x 10 Reps
Day 5
Misc
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
