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4 Day Plan Growth Plan
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The 4 Day Plan Growth Plan routine by slater772004 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Get started with your winter growth plan here!
Routine detail
Day 1
Chest and Tri.
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 2
Back and Bi.
Est. 0 min
10 exercises
Back Hyperextension
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 15 Reps
Day 4
Leg Day
Est. 0 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Sit-Up
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Day 5
Shoulders
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
