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Split
Bulking
Intermediate
Machine strength
Plan Details
The Split routine by DeMaerJ4 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
lower 1
Est. 20 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Day 2
upper 1
Est. 19 min
6 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Bench Dip
2 Sets x 15 Reps
Day 3
lower 2
Est. 21 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 15 Reps
Stability Ball Crunch
2 Sets x 15 Reps
Day 4
upper 2
Est. 21 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Push-Up
2 Sets x 15 Reps
