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4 Day Muscle Building split
Bulking
Beginner
Machine strength
Plan Details
The 4 Day Muscle Building split routine by JeepDad33 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Solid 4 day split workout that is designed for those who want to build lean muscle mass. Workout developed by Shaun from M&S strength forum. Workout notes: Remember as always to warm up properly 5-10 mins cardio and stretching, Always complete warmup sets before the first exercise, one set little to no weight 15-20 reps and one set 50% of starting weight 15 reps. 2-1-2 rep timing to be used with this routine.
Routine detail
Mon
Chest & Triceps
Est. 62 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Tue
Legs
Est. 50 min
7 exercises
Barbell Squat
1 Set
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Thu
Shoulders
Est. 38 min
6 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Fri
Back & Bicep
Est. 50 min
7 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 9 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 9 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
