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4 Days Plan*
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4 Days Plan* routine by hbnsqsqpfn is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 day workout
Routine detail
Day 1
Chest and Back
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Chest Press
3 Sets x 12 Reps
Machine Seated Row
2 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Day 2
Legs
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Calf Raise
8 Sets x 12 Reps
Day 3
Shoulders and Arms
Est. 0 min
8 exercises
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 4
Push Day
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Cross-Over
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 5
Posterior Chain
Est. 0 min
9 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
