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4 Day Rotational
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Rotational routine by randleswd is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Get Ready! When doing leg workouts it is critical to maintain a stable bar path, a braced core to ensure a neutral back and to lower to a depth at least parallel with the floor. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Day 1
Morning Cardio
Est. 99 min
3 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Day 1
Leg Day
Est. 89 min
8 exercises
Barbell Squat
7 Sets x 7 Reps
Machine Seated Calf Raise
7 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 16 Reps
Machine Hip Abduction
3 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Day 2
Shoulder Day
Est. 64 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Day 3
Ab Ripper
Est. 65 min
11 exercises
Barbell Deadlift
6 Sets x 8 Reps
Dumbbell Around the World
6 Sets x 15 Reps
Seated Bench Leg Pull-In
1 Set x 25 Reps
Air Bike
1 Set x 40 Reps
Frog Sit-Up
1 Set x 25 Reps
Cross Body Crunch
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Bent Knee Hip Raise
1 Set x 25 Reps
Toe Touches
1 Set x 15 Reps
Weight Plate Russian Twist
1 Set x 30 Reps
Dumbbell Side Bend
1 Set x 30 Reps
Day 4
Chest day
Est. 70 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 20 Reps
Day 8
Arm day
Est. 57 min
9 exercises
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
