Loading...
4 Day A/B Split
AUDIO TIP
Bulking
Advanced
None
Plan Details
The 4 Day A/B Split routine by Keith_Medlock is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
First three sets are warmup at 50%, 75% and 90% or working weight to 12, 10 and 8 reps. All working sets are to form failure. Increase weight when you can do 12 reps. Decrease when you can’t do 8 reps. Take rest days when you need them. Please critique and criticize my plan so I can improve, thanks!
Routine detail
Day 1
Pull A
Est. 0 min
6 exercises
Weighted Pull-Up
6 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 2
Push A
Est. 0 min
8 exercises
Dumbbell Rotational Bench Press
6 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
EZ Bar French Press
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 6 Reps
Day 3
Legs A
Est. 0 min
6 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 4
Shoulders A
Est. 0 min
7 exercises
Dumbbell Lateral Raise
6 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Internal Rotations
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Day 5
Pull B
Est. 0 min
6 exercises
Chin-Up with Knee Raise
6 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Day 6
Push B
Est. 0 min
9 exercises
Barbell Bench Press
6 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Press
3 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 6 Reps
Day 7
Legs B
Est. 0 min
6 exercises
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 8
Shoulders B
Est. 0 min
7 exercises
Cable Lateral Raise
6 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Internal Rotations
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
