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4 DAY FULL BODY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4 DAY FULL BODY routine by salimnauderer is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
New Workout
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Day 2
New Workout
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Day 3
New Workout
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 4
New Workout
Est. 0 min
6 exercises
Dip
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
