Better than 4th

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Better than 4th - JEFIT

Better than 4th

Bulking

Advanced

Machine strength

Plan Details

The Better than 4th routine by meganehrenberg is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Day 1

Legz

Est. 107 min

30 exercises

Barbell Deep Squat

1 Set x 8 Reps

Barbell Deep Squat

1 Set x 8 Reps

Barbell Romanian Deadlift

1 Set x 8 Reps

Barbell Deep Squat

1 Set x 8 Reps

Barbell Romanian Deadlift

1 Set x 8 Reps

Barbell Deep Squat

1 Set x 8 Reps

Barbell Romanian Deadlift

1 Set x 8 Reps

Barbell Deep Squat

1 Set x 8 Reps

Barbell Romanian Deadlift

1 Set x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Machine Hip Adduction

1 Set x 8 Reps

Machine Hip Abduction

1 Set x 8 Reps

Machine Hip Adduction

1 Set x 8 Reps

Machine Hip Abduction

1 Set x 8 Reps

Machine Hip Adduction

1 Set x 8 Reps

Machine Hip Abduction

1 Set x 8 Reps

Machine Hip Adduction

1 Set x 8 Reps

Machine Hip Abduction

1 Set x 8 Reps

Hack Squat

4 Sets x 8 Reps

Smith Machine Split Squat

1 Set x 8 Reps

Barbell Kneeling Squat

1 Set x 8 Reps

Smith Machine Split Squat

1 Set x 8 Reps

Barbell Kneeling Squat

1 Set x 8 Reps

Smith Machine Split Squat

1 Set x 8 Reps

Barbell Kneeling Squat

1 Set x 8 Reps

Smith Machine Split Squat

1 Set x 8 Reps

Barbell Kneeling Squat

1 Set x 8 Reps

fire hydrant

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Kettlebell Front Squat

4 Sets x 10 Reps

Day 2

Back and shoulders

Est. 110 min

33 exercises

Cable Seated Row

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Cable Seated Row

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Cable Seated Row

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Cable Seated Row

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Cable Standing Row

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Cable Standing Row

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Cable Standing Row

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Cable Standing Row

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Barbell Shoulder Press

1 Set x 12 Reps

Barbell Upright Row

1 Set x 12 Reps

Barbell Shoulder Press

1 Set x 12 Reps

Barbell Upright Row

1 Set x 12 Reps

Barbell Shoulder Press

1 Set x 12 Reps

Barbell Upright Row

1 Set x 12 Reps

Barbell Shoulder Press

1 Set x 12 Reps

Barbell Upright Row

1 Set x 12 Reps

Dumbbell Seated Shoulder Press

1 Set x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

1 Set x 12 Reps

Dumbbell Shoulder Shrug

1 Set x 12 Reps

Dumbbell Seated Shoulder Press

1 Set x 12 Reps

Dumbbell Shoulder Shrug

1 Set x 12 Reps

Dumbbell Seated Shoulder Press

1 Set x 12 Reps

Dumbbell Shoulder Shrug

1 Set x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Day 3

HIIT - 2 mins base, 1 min all outs

Est. 79 min

18 exercises

Treadmill Running

1 Set

Rowing

1 Set

Push-Up

1 Set x 15 Reps

Jump Squat

1 Set x 15 Reps

Dumbbell Tricep Extension

1 Set x 15 Reps

Dumbbell Step-Up

1 Set x 15 Reps

Push-Up

1 Set x 12 Reps

Jump Squat

1 Set x 12 Reps

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Step-Up

1 Set x 12 Reps

Push-Up

1 Set x 8 Reps

Jump Squat

1 Set x 8 Reps

Dumbbell Tricep Extension

1 Set x 8 Reps

Dumbbell Step-Up

1 Set x 8 Reps

Push-Up

1 Set x 6 Reps

Jump Squat

1 Set x 6 Reps

Dumbbell Tricep Extension

1 Set x 6 Reps

Dumbbell Step-Up

1 Set x 6 Reps

Day 4

Booty (wide stance leg press)

Est. 71 min

8 exercises

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Barbell Hip Thrust

4 Sets x 10 Reps

Machine Single-Leg Press

4 Sets x 10 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Hip Extension (Standing)

4 Sets x 10 Reps

Hack Squat

4 Sets x 10 Reps

Donkey kick

4 Sets x 10 Reps

Day 5

Chest and arms

Est. 122 min

30 exercises

Tricep Push-Up

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

1 Set x 10 Reps

Barbell Shrug

1 Set x 10 Reps

Barbell Incline Bench Press

1 Set x 10 Reps

Barbell Shrug

1 Set x 10 Reps

Barbell Incline Bench Press

1 Set x 10 Reps

Barbell Shrug

1 Set x 10 Reps

Barbell Incline Bench Press

1 Set x 10 Reps

Barbell Shrug

1 Set x 10 Reps

Machine Fly

1 Set x 10 Reps

Machine Reverse Fly

1 Set x 10 Reps

Machine Fly

1 Set x 10 Reps

Machine Reverse Fly

1 Set x 10 Reps

Machine Fly

1 Set x 10 Reps

Machine Reverse Fly

1 Set x 10 Reps

Machine Fly

1 Set x 10 Reps

Machine Reverse Fly

1 Set x 10 Reps

Barbell Preacher Curl

1 Set x 10 Reps

Dumbbell One-Arm Tricep Kickback

1 Set x 10 Reps

Barbell Preacher Curl

1 Set x 10 Reps

Dumbbell One-Arm Tricep Kickback

1 Set x 10 Reps

Barbell Preacher Curl

1 Set x 10 Reps

Dumbbell One-Arm Tricep Kickback

1 Set x 10 Reps

Barbell Preacher Curl

1 Set x 10 Reps

Dumbbell One-Arm Tricep Kickback

1 Set x 10 Reps

Cable Rope Hammer Curl

4 Sets x 10 Reps

reverse cable curls

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Day 6

abs and cardio HIIT

Est. 54 min

4 exercises

Decline Crunch

4 Sets x 10 Reps

Air Bike

4 Sets x 10 Reps

Alternating Heel Touch

4 Sets x 10 Reps

Treadmill Running

1 Set

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