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4 Day nSun
AUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The 4 Day nSun routine by timdufour is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Make a copy of the four-day LP spreadsheet here made by the reddit community: https://docs.google.com/spreadsheets/d/1O0scKzbV22jNs3yYcNYymon4fsY7b7PQbWPjstorM4o/edit?usp=drivesdk punching your one rep max into the yellow slots for each main lift and have fun!
Routine detail
Mon
BENCH/OHP
Est. 99 min
7 exercises
Barbell Bench Press
9 Sets x 8,6,4,4,4,5,6,7,8 Reps
Barbell Shoulder Press
8 Sets x 6,5,3,5,7,4,6,8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
EZ bar front raise
4 Sets x 15 Reps
High ROM Side Raise
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Ab Roll
4 Sets x 20 Reps
Tue
SQUAT/SUMO
Est. 74 min
4 exercises
Barbell Squat
9 Sets x 5,3,1,3,3,3,5,5,5 Reps
Barbell Sumo Deadlift
8 Sets x 6,5,3,5,7,4,6,8 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Ab Roll
4 Sets x 20 Reps
Thu
BENCH/CG BENCH
Est. 91 min
5 exercises
Barbell Bench Press
9 Sets x 5,3,1,3,5,3,5,3,5 Reps
Barbell Bench Press (Close Grip)
8 Sets x 6,5,3,5,7,4,6,8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Ab Roll
4 Sets x 20 Reps
Fri
DEADLIFT/FRONT SQUAT
Est. 95 min
6 exercises
Barbell Deadlift
9 Sets x 5,3,1,3,3,3,3,3,5 Reps
Barbell Front Squat
8 Sets x 6,5,3,5,7,4,6,8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Ab Roll
4 Sets x 20 Reps
