Ryan Humiston 4 day split

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Ryan Humiston 4 day split - JEFIT

Ryan Humiston 4 day split

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Ryan Humiston 4 day split routine by aboveandbeyondmahan is a 16 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

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Routine detail

Day 1

W1-Back / Traps / Calves

Est. 0 min

12 exercises

Barbell Pullover

66 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15 Reps

Cable Lat Pulldown (Wide Grip)

132 Sets x 12 Reps

Seated cable lat row (straight bar - pronated grip)

33 Sets x 20 Reps

T Bar Row

33 Sets x 10 Reps

Barbell Shrug

33 Sets x 20 Reps

Back Hyperextension

33 Sets x 20 Reps

Pull-up wide grip

33 Sets x 99 Reps

Hanging shrugs

33 Sets x 99 Reps

Machine Seated Calf Raise

99 Sets x 20,20,20,20,20,20,20,20,20,20,20,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,20,20,20,20,20,20,20,20,20,20,20,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,20,20,20,20,20,20,20,20,20,20,20,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99,99 Reps

Tibialis machine

99 Sets x 20 Reps

Y raise

22 Sets x 20 Reps

Wide grip pull up hang

11 Sets

Day 2

W1-Chest / Triceps / Abs

Est. 0 min

9 exercises

Dumbbell Bench Press

66 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,15,15,15,15,15,15,15,15,15,15,15,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6 Reps

Dumbbell Incline Bench Press

22 Sets x 6 Reps

Dip

44 Sets x 99 Reps

Machine Fly

44 Sets x 12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,10,10,10,10,10,10,10,10,10,10,10,30,30,30,30,30,30,30,30,30,30,30 Reps

Internal Rotated Extension

33 Sets x 15 Reps

Incline ez-bar French Press

44 Sets x 15 Reps

Cable Shoulder Extension

33 Sets x 20 Reps

Hanging Leg Raise

44 Sets x 99 Reps

Flye Stretch

11 Sets

Day 3

W1-Shoulders / Biceps / Calves

Est. 0 min

12 exercises

Behind the Back Barbell Raise

33 Sets x 20 Reps

Incline Dumbbell Rear Raise

44 Sets x 20,20,20,20,20,20,20,20,20,20,20,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10 Reps

Slightly Supinated Press Heavy

33 Sets x 15,15,15,15,15,15,15,15,15,15,15,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8 Reps

Dumbbell Side Controlled

33 Sets x 20 Reps

Cable One-Arm Lateral Raise

33 Sets x 10 Reps

Around The World Incline Bench Rear Delt Focus

22 Sets x 20 Reps

Cable One-Arm High Curl

33 Sets x 20 Reps

Dumbbell One-Arm Preacher Curl

33 Sets x 10 Reps

Dumbbell Concentration Curl

22 Sets x 8 Reps

Probated Concentration Curl

22 Sets x 20 Reps

Machine Seated Calf Raise

33 Sets x 20 Reps

Tibialis machine

33 Sets x 20 Reps

Day 4

W1-Legs / Glutes

Est. 0 min

7 exercises

Barbell Sumo Deadlift

55 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,20,20,20,20,20,20,20,20,20,20,20,8,8,8,8,8,8,8,8,8,8,8,6,6,6,6,6,6,6,6,6,6,6 Reps

Single-Leg Glute Hyper

33 Sets x 15 Reps

Machine Seated Leg Curl

33 Sets x 20 Reps

Machine Leg Extension

55 Sets x 30,30,30,30,30,30,30,30,30,30,30,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,15,15,15,15,15,15,15,15,15,15,15 Reps

High Bar Squat - Heels on Plate

44 Sets x 20,20,20,20,20,20,20,20,20,20,20,10,10,10,10,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,30,30,30,30,30,30,30,30,30,30,30 Reps

Barbell Stiff-Leg Deadlift

22 Sets x 10 Reps

Dumbbell Walking Lunge

33 Sets x 40 Reps

Day 5

W2-Back / Traps / Calves

Est. 0 min

12 exercises

Dumbbell One-Arm Row

44 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

22 Sets x 15 Reps

Cable One-Arm Seated Row

33 Sets x 15 Reps

Barbell Bent-Over Row

33 Sets x 10 Reps

Dumbbell Shoulder Shrug

33 Sets x 20 Reps

Back Hyperextension

33 Sets x 20 Reps

Y raise

22 Sets x 20 Reps

Pull-Up

33 Sets x 99 Reps

Hanging shrugs

33 Sets x 99 Reps

Wide grip pull up hang

11 Sets

Machine Seated Calf Raise

33 Sets x 30 Reps

Tibialis machine

33 Sets x 30 Reps

Day 6

W2-Chest / Triceps / Calves

Est. 0 min

9 exercises

Dumbbell Bench Press

55 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15 Reps

Dumbbell Incline Bench Press

22 Sets x 15 Reps

Barbell Decline Bench Press

22 Sets x 20 Reps

Cable Cross-Over

22 Sets x 15 Reps

Internally Rotated Dumbbell Lateral Head

33 Sets x 15 Reps

Single Arm French Press (Arm Jammed Against Bench)

33 Sets x 20 Reps

Barbell Bench Press (Close Grip)

33 Sets x 12 Reps

Flye Stretch

11 Sets

Parallel Bar Leg Raise

33 Sets x 99 Reps

Day 7

W2-Shoulders / Biceps / Calves

Est. 0 min

12 exercises

Machine Single Arm Rear Delt Raise

33 Sets x 20 Reps

Rear delt high 45 degree down

44 Sets x 15 Reps

Supinated Barbell Front Raise

22 Sets x 15 Reps

Bus Drivers Lean Back

22 Sets x 20 Reps

Dumbbell Lateral Raise

22 Sets x 15 Reps

Barbell Upright Row

33 Sets x 20 Reps

Cable One-Arm High Curl

33 Sets x 20 Reps

Barbell Reverse Curl

33 Sets x 10 Reps

Barbell Preacher Curl

33 Sets x 99 Reps

Dumbbell Reverse Concentration Curl

22 Sets x 20 Reps

Calf Press On Leg Press

33 Sets x 50 Reps

Y raise

22 Sets x 20 Reps

Day 8

W2-Legs / Glutes

Est. 0 min

7 exercises

Hip Thrust Machine

55 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20 Reps

Machine Leg Curl (Prone)

44 Sets x 15 Reps

Back Hyperextension

33 Sets x 99 Reps

Hack Squat

44 Sets x 20,20,20,20,20,20,20,20,20,20,20,10,10,10,10,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,30,30,30,30,30,30,30,30,30,30,30 Reps

Machine Leg Press

33 Sets x 30 Reps

Dumbbell Walking Lunge

33 Sets x 40 Reps

Machine Leg Extension

33 Sets x 20 Reps

Day 9

W3-Back / Traps / Calves

Est. 0 min

11 exercises

Incline Cable Pullover

66 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20 Reps

Barbell Pullover

33 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

33 Sets x 15 Reps

Pendlay Row

44 Sets x 15,15,15,15,15,15,15,15,15,15,15,10,10,10,10,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8 Reps

Barbell Deadlift

44 Sets x 15,15,15,15,15,15,15,15,15,15,15,8,8,8,8,8,8,8,8,8,8,8,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6 Reps

Pull-Up

33 Sets x 99 Reps

Hanging shrugs

33 Sets x 99 Reps

Seated shrug

99 Sets x 20 Reps

Static Hold Stretch

11 Sets

Machine Seated Calf Raise

22 Sets x 20 Reps

Y raise

22 Sets x 20 Reps

Day 10

W3-Chest / Tricep / Abs

Est. 0 min

10 exercises

Dumbbell Bench Press

55 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,15,15,15,15,15,15,15,15,15,15,15,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6 Reps

Dumbbell Incline Bench Press

22 Sets x 6 Reps

Dip

44 Sets x 99 Reps

Machine Fly

44 Sets x 15,15,15,15,15,15,15,15,15,15,15,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8 Reps

Internal Rotated Extension

33 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

44 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

44 Sets x 99 Reps

Dip

44 Sets x 99 Reps

Body weight triceps bar french

44 Sets x 99 Reps

Decline Crunch

33 Sets x 99 Reps

Day 11

W3-Shoulders / Biceps / Calves

Est. 0 min

11 exercises

Single Arm Rear Delt Raise

55 Sets x 10 Reps

Behind the Back Barbell Raise

22 Sets x 15 Reps

Single Arm Slightly Supinated DB Press

33 Sets x 8 Reps

Single Arm Machine Lateral

33 Sets x 15 Reps

Cable One-Arm Lateral Raise

33 Sets x 10 Reps

Cable Rear Rotations

22 Sets x 20 Reps

Cable One-Arm High Curl

33 Sets x 20 Reps

Reverse Grip Straight Bar Curl

33 Sets x 15 Reps

Barbell Curl

33 Sets x 15 Reps

Probated Concentration Curl

22 Sets x 20 Reps

Donkey Calf Raise

22 Sets x 10 Reps

Day 12

W3-Legs / Glutes

Est. 0 min

7 exercises

Barbell Stiff-Leg Deadlift

55 Sets x 10,10,10,10,10,10,10,10,10,10,10,15,15,15,15,15,15,15,15,15,15,15,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10 Reps

Dumbbell Reverse Lunge

33 Sets x 15 Reps

Barbell Squat

44 Sets x 15,15,15,15,15,15,15,15,15,15,15,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,30,30,30,30,30,30,30,30,30,30,30 Reps

Dumbbell Split Squat Heel on Plate

44 Sets x 15 Reps

Machine Leg Extension

33 Sets x 15 Reps

Machine Leg Press

22 Sets x 15 Reps

Dumbbell Step-Up

44 Sets x 15 Reps

Day 13

W4-Back / Traps / Calves

Est. 0 min

12 exercises

Seated cable lat row (straight bar - pronated grip)

55 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15,15 Reps

Rack Chin

44 Sets x 99 Reps

Dumbbell One-Arm Row

99 Sets x 12 Reps

Seated High Elbow Row

132 Sets x 15 Reps

Incline High Elbow Row

44 Sets x 10,10,10,10,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6 Reps

Barbell Deadlift

66 Sets x 12 Reps

Pull-up wide grip

33 Sets x 99 Reps

Hanging shrugs

33 Sets x 99 Reps

Static Hold Stretch

11 Sets

Y raise

11 Sets x 8 Reps

Machine Seated Calf Raise

33 Sets x 10 Reps

Tibialis machine

33 Sets x 10 Reps

Day 14

W4-Chest / Triceps / Abs

Est. 0 min

10 exercises

Dumbbell Bench Press

55 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015,1015 Reps

Dumbbell Incline Bench Press

22 Sets x 15 Reps

Single Arm Cable Press Down

33 Sets x 15 Reps

Cable Cross-Over

22 Sets x 15 Reps