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4 day split
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 4 day split routine by .jhp is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
legs/triceps/chest to bicep/shoulders/back with some core work every day. pump pump pump pump pump pump pump drink water pump pump
Routine detail
Day 1
mage/ry/bi
Est. 73 min
11 exercises
Jackknife Sit-Up
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Side Bridge
3 Sets
one arm farmers walk
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Day 2
tri/ben/br
Est. 81 min
13 exercises
plank rotation
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Landmine chest press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
cross-body cable tricep extension
3 Sets x 8 Reps
Side lunge with dumbbells
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 3
ax/ry/bi
Est. 76 min
11 exercises
one arm farmers walk
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 16 Reps
skiers
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Day 4
br/tri/ben
Est. 85 min
13 exercises
Landmine chest press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
cross-body cable tricep extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Side lunge with dumbbells
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
