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4 Day Bulk Dennis Wolf Style
Bulking
Advanced
Machine strength
Plan Details
The 4 Day Bulk Dennis Wolf Style routine by m_a_jefit is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4day with chest paired with biceps legs back/delts shoulders/tris inspired by dennis wolf
Routine detail
Any
Back and Rear Delts
Est. 64 min
8 exercises
Barbell Deadlift
6 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Band Reverse Fly
2 Sets x 12 Reps
Any
Legs
Est. 68 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Good Morning
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Any
Chest and Biceps
Est. 55 min
7 exercises
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Cable Cross-Over
1 Set x 15 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Preacher Curl Machine
1 Set x 12 Reps
Any
Shoulders, Triceps, Abs
Est. 49 min
7 exercises
Dumbbell Seated Shoulder Press
6 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Rear Lateral Raise
2 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
EZ Bar French Press
3 Sets x 10 Reps
