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Full Body 4 day Gains
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Full Body 4 day Gains routine by ESimister is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For optimum muscle growth aim to lift weights at around 70 to 85% of your 1RM for each exercise and perform each set to failure or close to it. As you progress through the program, try to increase the weight or reps each week, whilst maintaining good form and technique. *Chin ups and pull ups = AMRAP, bodyweight (As many reps as possible) Remember to also maintain a healthy diet and adequate rest between workouts to avoid injury and support muscle growth.
Routine detail
Day 1
Upper Body
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Day 2
Lower Body
Est. 53 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 3
Full Body
Est. 63 min
7 exercises
Barbell Clean and Jerk
4 Sets x 6 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Decline Crunch
3 Sets x 12 Reps
Barbell Reverse Curl
2 Sets x 10 Reps
Day 4
Upper Body 2
Est. 52 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
