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Matt’s 4 Day Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Matt’s 4 Day Plan routine by midnightmattness is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Go heavy on the 5x5 after a good warm up. Finish strong on the 3x10. I usually will take the last set on the 3x10 to absolute failure.
Routine detail
Day 1
Chest and biceps
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Leverage Decline Chest Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 2
Shoulders and traps
Est. 0 min
6 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Barbell Front Raise
5 Sets x 5 Reps
Dumbbell Rear Deltoid Row
5 Sets x 5 Reps
Leverage Machine Shrug
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Day 3
Back and tris
Est. 0 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Leverage Machine High Row
5 Sets x 5 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 4
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
