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Custom 4 day split
Bulking
Intermediate
Machine strength
Plan Details
The Custom 4 day split routine by stantonwarner is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 sets per exercise 3 exercises per muscle group 2 muscle groups per day First set: 12 reps If can do more than 12 reps, go higher weight Second set: 10 reps Third set: 8 reps Day 1 - Biceps and back Day 2 - chest and triceps Day 3 - legs (upper and lower) Day 4 - shoulders and (free choice muscle)
Routine detail
Day 1
Biceps and Back
Est. 39 min
6 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 2
Triceps and chest
Est. 39 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Day 3
Legs
Est. 44 min
7 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
Shoulders and ??
Est. 20 min
3 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
