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Efficient 4 Day Split wk 1-4
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Efficient 4 Day Split wk 1-4 routine by cdouglasmerrill is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Time efficient upper lower split with higher intensity and lower volume
Routine detail
Day 1
New Workout
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Day 2
New Workout
Est. 0 min
4 exercises
Machine Leg Press
4 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 3
New Workout
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Single Arm Cable Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 4
New Workout
Est. 0 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 12 Reps
Kettlebell Goblet Squat
5 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
