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Lovera’s Build muscle 4 Day Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Lovera’s Build muscle 4 Day Plan routine by alexlovera3 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For your goal of building muscle, a well-rounded workout program is essential. Aim to perform resistance training exercises targeting different muscle groups on your workout days
Routine detail
Mon
Upper body
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Tue
Lower body
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Wed
or cardio
Est. 0 min
1 exercise
Walking
3 Sets
Thu
Full body
Est. 0 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
