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Ff4X Build Phase
Bulking
Intermediate
Dumbbell
Plan Details
The Ff4X Build Phase routine by tstun is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Day 1 Chest, Back, Abs
Est. 100 min
14 exercises
Treadmill Running
1 Set
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable One-Arm Incline Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 10 Reps
One-Knee to Chest (Supine)
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Tue
Day 2 Quad Hams Calves
Est. 64 min
9 exercises
Machine Calf Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Smith Machine Bench Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Sissy Squat
3 Sets x 10 Reps
Wed
Day 3 Shoulders Arms
Est. 99 min
14 exercises
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 12 Reps
Fri
Day 4 Legs Chest Back
Est. 68 min
10 exercises
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
