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Chat GPT - 4 Day Split Muscle Growth Workout
Bulking
Intermediate
Dumbbell
Plan Details
The Chat GPT - 4 Day Split Muscle Growth Workout routine by Optical_Distortion is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Here is a 4-day split muscle growth workout using only dumbbells, barbells, and body weight with 8 exercises per day, along with the recommended number of sets and reps for each exercise:
Routine detail
Day 1
Chest and Triceps
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
Back and Biceps
7 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Day 3
Legs
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Day 4
Shoulders and Abs
8 exercises
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
