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Four Stim Days/Three Growth Days
Bulking
Advanced
Machine strength
Plan Details
The Four Stim Days/Three Growth Days routine by GrahamWells is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs & Triceps
Est. 119 min
8 exercises
Barbell Squat
6 Sets x 12,10,8,6,4,2 Reps
Hack Squat
6 Sets x 12,10,8,6,4,2 Reps
Machine Leg Extension
6 Sets x 12,10,8,6,4,2 Reps
Machine Seated Leg Curl
6 Sets x 12,10,8,6,4,2 Reps
Machine Tricep Extension
6 Sets x 12,10,8,6,4,2 Reps
Cable Incline Tricep Extension
6 Sets x 12,10,8,6,4,2 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Machine Calf Raise
6 Sets x 12,10,8,6,4,2 Reps
Tue
Chest & Biceps
Est. 116 min
8 exercises
Dumbbell Bench Press
6 Sets x 12,10,8,6,4,2 Reps
Dumbbell Incline Bench Press
6 Sets x 12,10,8,6,4,2 Reps
Dumbbell Decline Bench Press
6 Sets x 12,10,8,6,4,2 Reps
Machine Fly
6 Sets x 12,10,8,6,4,2 Reps
Preacher Curl Machine
6 Sets x 12,10,8,6,4,2 Reps
Machine Hammer Curl
6 Sets x 12,10,8,6,4,2 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Machine Calf Raise
6 Sets x 12,10,8,6,4,2 Reps
Thu
Shoulders & Triceps
Est. 142 min
10 exercises
Dumbbell Seated Shoulder Press
6 Sets x 12,10,8,6,4,2 Reps
Machine Shoulder Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 15 Reps
Cable Incline Tricep Extension
6 Sets x 12,10,8,6,4,2 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Machine Calf Raise
6 Sets x 12,10,8,6,4,2 Reps
Sat
Back & Biceps
Est. 103 min
8 exercises
Barbell Deadlift
6 Sets x 12,10,8,6,4,2 Reps
T Bar Row
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12,10,8,6,4,2 Reps
Cable Seated Row
6 Sets x 12,10,8,6,4,2 Reps
Preacher Curl Machine
6 Sets x 12,10,8,6,4,2 Reps
Machine Hammer Curl
6 Sets x 12,10,8,6,4,2 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Machine Calf Raise
6 Sets x 12,10,8,6,4,2 Reps
