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4 day split - bulking
Bulking
Advanced
Machine strength
Plan Details
The 4 day split - bulking routine by mazzuste is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The routine can be used during 3 or 4 days during the week. Personally, I work on it 4 days a week. How to workout: - Chest+Biceps=A - Back+Shoulders=B - Legs+Triceps=C Week 1: Day 1 -> A Day 2 -> B Day 3 -> C Day 4 -> A Week 2: Day 1 -> B Day 2 -> C Day 3 -> A Day 4 -> B Etc..
Routine detail
Mon
Chest+Triceps
Est. 47 min
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Tue
Legs
Est. 37 min
5 exercises
Barbell Squat
5 Sets x 6 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Wed
Shoulders
Est. 39 min
5 exercises
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 8 Reps
Fri
Back+Biceps
Est. 49 min
7 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 30 Reps
