COMPACT #4

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COMPACT #4 - JEFIT

AUTOPLAYAUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The COMPACT #4 routine by imdanwalton is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Shoulders, Biceps

Est. 140 min

16 exercises

Dumbbell One-Arm Front Raise

5 Sets x 6 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 6 Reps

Dumbbell Seated Arnold Press

4 Sets x 6 Reps

Dumbbell Incline Curl

4 Sets x 6 Reps

Dumbbell Upright Row

4 Sets x 6 Reps

Dumbbell Concentration Curl

4 Sets x 6 Reps

Dumbbell Lateral Raise

4 Sets x 6 Reps

Dumbbell Reverse Bicep Curl

4 Sets x 6 Reps

Dumbbell Shoulder Shrug

4 Sets x 6 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 6 Reps

Dumbbell Rear Deltoid Row

4 Sets x 6 Reps

Preacher Curl Machine

4 Sets x 6 Reps

Leverage Shoulder Press

4 Sets x 6 Reps

Machine Ab Crunch

4 Sets x 6 Reps

Cable Internal Rotation

4 Sets x 6 Reps

Cable External Rotation

4 Sets x 6 Reps

Day 2

Chest, Triceps, Core

Est. 101 min

11 exercises

Barbell Decline Bench Press

5 Sets x 6 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 6 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 6 Reps

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 6 Reps

Dumbbell Bench Press

4 Sets x 6 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 6 Reps

Dumbbell Pullover

4 Sets x 6 Reps

Leverage Incline Chest Press

4 Sets x 6 Reps

Machine Fly

4 Sets x 6 Reps

Machine Tricep Extension

4 Sets x 6 Reps

Machine Ab Crunch

4 Sets x 6 Reps

Day 3

Upper Legs, Calves, Core

Est. 101 min

10 exercises

Machine Leg Press

5 Sets x 6 Reps

Machine Hip Abduction

4 Sets x 6 Reps

Machine Hip Adduction

4 Sets x 6 Reps

Dumbbell Seated Single-Leg Calf Raise

4 Sets x 6 Reps

Machine Single-Leg Curl

4 Sets x 6 Reps

Machine Single-Leg Calf Press

5 Sets x 16 Reps

Machine Squat

4 Sets x 6 Reps

Machine Seated Single-Leg Calf Raise

5 Sets x 6 Reps

Machine Single-Leg Press

5 Sets x 6 Reps

Machine Ab Crunch

4 Sets x 6 Reps

Day 4

Glutes, Back, Forearms

Est. 121 min

13 exercises

Barbell Cambered Row (Prone)

5 Sets x 6 Reps

Barbell Hip Thrust

6 Sets x 6 Reps

Machine Back Extension

5 Sets x 6 Reps

Dumbbell Wrist Curl (Palms Down)

4 Sets x 6 Reps

Dumbbell Seated Wrist Curl

4 Sets x 6 Reps

Cable Seated Row

5 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Barbell Deadlift

5 Sets x 6 Reps

Machine Iso Lateral High Row

4 Sets x 6 Reps

Reverse Hyper (Flat Bench)

4 Sets x 6 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 6 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 6 Reps

Machine Ab Crunch

4 Sets x 6 Reps

Day 5

Shoulders, Biceps

Est. 116 min

13 exercises

Dumbbell Alternating Front Raise

5 Sets x 6 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 6 Reps

Dumbbell Seated Arnold Press

4 Sets x 6 Reps

Dumbbell Incline Curl

4 Sets x 6 Reps

Dumbbell Upright Row

4 Sets x 6 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 6 Reps

Dumbbell Concentration Curl

4 Sets x 6 Reps

Dumbbell Rear Deltoid Row

4 Sets x 6 Reps

Dumbbell Shoulder Shrug

4 Sets x 6 Reps

Dumbbell Reverse Bicep Curl

4 Sets x 6 Reps

Machine Reverse Fly

5 Sets x 6 Reps

Preacher Curl Machine

4 Sets x 6 Reps

Machine Ab Crunch

4 Sets x 6 Reps

Day 6

Chest, Triceps, Core

Est. 119 min

13 exercises

Barbell Decline Bench Press

6 Sets x 6 Reps

Dumbbell One-Arm Tricep Extension

5 Sets x 6 Reps

Dumbbell Bench Press (Palms in)

4 Sets x 6 Reps

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 6 Reps

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 6 Reps

Dumbbell Pullover

4 Sets x 6 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 6 Reps

Dumbbell Fly

4 Sets x 6 Reps

Machine Bench Press

4 Sets x 6 Reps

Machine Tricep Extension

4 Sets x 6 Reps

Machine Fly

4 Sets x 6 Reps

Machine Ab Crunch

4 Sets x 6 Reps

Day 7

Upper Legs, Calves, Core

Est. 109 min

11 exercises

Machine Leg Press

6 Sets x 6 Reps

Machine Hip Abduction

5 Sets x 6 Reps

Machine Hip Adduction

4 Sets x 6 Reps

Machine Single-Leg Curl

4 Sets x 6 Reps

Machine Single-Leg Calf Press

5 Sets x 6 Reps

Hack Squat

4 Sets x 6 Reps

Machine Single-Leg Press

4 Sets x 6 Reps

Machine Seated Calf Raise

5 Sets x 6 Reps

Dumbbell Single-Leg Calf Raise

4 Sets x 6 Reps

Machine Squat

4 Sets x 6 Reps

Machine Ab Crunch

4 Sets x 6 Reps

Day 8

Glutes, Back, Forearms

Est. 121 min

13 exercises

Barbell Hip Thrust

6 Sets x 6 Reps

Machine Back Extension

6 Sets x 6 Reps

Leverage Machine Iso Row

4 Sets x 6 Reps

Dumbbell Wrist Curl (Palms Down)

4 Sets x 6 Reps

Dumbbell Seated Wrist Curl

4 Sets x 6 Reps

Dumbbell One-Arm Row

4 Sets x 6 Reps

Barbell Deadlift

5 Sets x 6 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 6 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 6 Reps

Machine Iso Lateral High Row

4 Sets x 6 Reps

Reverse Hyper (Flat Bench)

4 Sets x 6 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 6 Reps

Machine Ab Crunch

4 Sets x 6 Reps

Day 9

Cardio

Est. 40 min

2 exercises

Treadmill Running

1 Set

Walking

1 Set

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COMPACT #4

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