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Home Workout: 4/5 Days - Week 3/4
Bulking
Beginner
Body
Plan Details
The Home Workout: 4/5 Days - Week 3/4 routine by KirstySmith4 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
See week 1/2 for full description. Weeks 3 and 4 change the warm up to jumping jacks and changes a number of the exercises. The forearm exercise changes to a gyroscopic ball. If you don't have one, I recommend investing in one, especially if you're interested in rock climbing! If you don't want to buy one, you can change this to for another forearm exercise of your choice. The glute exercise is glute kickbacks. If you combine these with a fire hydrant by twisting your leg to the side when it's at its height, it will be more effective.
Routine detail
Day 1
Arms (legs)
Est. 40 min
10 exercises
Jumping Jacks
1 Set
Dumbbell Arnold Curl and Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Gyroscopic Ball
2 Sets
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Arnold Curl and Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Gyroscopic Ball
2 Sets
Dumbbell Calf Raise
3 Sets x 10 Reps
Yoga
1 Set
Day 2
Abs (chest/back)
Est. 51 min
10 exercises
Jumping Jacks
1 Set
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Yoga
1 Set
Day 3
Legs (arms)
Est. 54 min
10 exercises
Jumping Jacks
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Yoga
1 Set
Day 4
Back and Chest (abs)
Est. 46 min
10 exercises
Jumping Jacks
1 Set
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Yoga
1 Set
Day 5
Full Body (optional)
Est. 61 min
14 exercises
Burpees
1 Set
Dumbbell Arnold Curl and Press
2 Sets x 15 Reps
Crunch
2 Sets x 30 Reps
Dumbbell Squat
2 Sets x 15 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Leg Raise
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Gyroscopic Ball
2 Sets
Oblique Crunch
2 Sets x 30 Reps
Glute Kickback (Kneeling)
2 Sets x 30 Reps
Push-Up
2 Sets x 15 Reps
Yoga
1 Set
