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4 Day Rotation
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Rotation routine by munkee is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 60 min
8 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press (Reverse Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Push-Up
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Day 2
Back & Triceps
Est. 66 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Gironda Sternum Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 20 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15 Reps
Day 3
Shoulders, Traps & Calves
Est. 46 min
7 exercises
Machine Shoulder Press
4 Sets x 6,8,12,15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 6,8,12,15 Reps
Cable Lateral Raise
4 Sets x 6,8,12,15 Reps
Machine Reverse Fly
4 Sets x 6,8,12,15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Day 4
Legs & Abs
Est. 115 min
8 exercises
Barbell Squat
4 Sets x 6,8,12,15 Reps
Machine Leg Press
4 Sets x 6,8,12,15 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 15 Reps
ball reach back crunch
3 Sets x 20 Reps
Barbell Good Morning
4 Sets x 15 Reps
Jump Rope
1 Set
