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Summer 2018 (4-day split)
Bulking
Advanced
Machine strength
Plan Details
The Summer 2018 (4-day split) routine is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day 1-Back & Biceps
Est. 95 min
10 exercises
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
T Bar Row
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Barbell Curl
5 Sets x 5 Reps
Cable One-Arm High Curl
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Pike with Knee Tuck (Medicine Ball)
3 Sets x 18 Reps
Exercise Ball to Chest
3 Sets x 18 Reps
Day 2
Day 2-Chest & Triceps
Est. 91 min
9 exercises
Band Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Stability Ball Cable Fly
5 Sets x 12 Reps
Machine Incline Chest Press
5 Sets x 5 Reps
Clap Push-Up
5 Sets x 12 Reps
Wheel Roll outs with 8" Block
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Weighted Bench Dip
5 Sets x 5 Reps
Dumbbell Tricep Kickback
5 Sets x 12 Reps
Day 3
Day 3-Quads, Hamstrings & Calves
Est. 85 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Single-Leg Curl
5 Sets x 12 Reps
Box Jump Multiple Response
5 Sets x 12 Reps
Kettlebell One-Arm Swing
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Kettlebell 1-Arm Romanian Deadlift
5 Sets x 12 Reps
Machine Seated Calf Press
5 Sets x 12 Reps
Standing Band Ab Rotations
4 Sets x 15 Reps
Day 4
Day 4-Shoulders, Traps & Forearms
Est. 85 min
9 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Shoulder Hammer Press
5 Sets x 12 Reps
Dumbbell Reverse Fly
5 Sets x 5 Reps
Cable Upright Row
5 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
5 Sets x 12 Reps
Cable Reverse Fly
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Barbell Static Hold
4 Sets x 8 Reps
Smash Ball Rotational Wall Toss
3 Sets x 8 Reps
