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4 week Muscle Building
Bulking
Intermediate
Machine strength
Plan Details
The 4 week Muscle Building routine by ChristopherNeal is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 week muscle building work out
Routine detail
Mon
Chest
Est. 79 min
11 exercises
Leverage Incline Chest Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
1 Set x 35 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Cable Cross-Over
1 Set x 35 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Cross-Over
1 Set x 35 Reps
Tue
Legs
Est. 86 min
11 exercises
Machine Seated Calf Raise
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Sissy Squat
1 Set x 35 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
1 Set x 35 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Wed
Back / Abs
Est. 80 min
11 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
1 Set x 35 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Smith Machine Bent-Over Row
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
1 Set x 35 Reps
Leg Raise
5 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Weight Plate Rotation
5 Sets x 8 Reps
Thu
Arms
Est. 76 min
11 exercises
Cable Shoulder Extension
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
1 Set x 35 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Spider Curl
1 Set x 35 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Weight Plate Reverse Curl
5 Sets x 8 Reps
Reverse barbell curl
1 Set x 35 Reps
Fri
Shoulders
Est. 59 min
9 exercises
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Barbell Front Raise
1 Set x 35 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 35 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Cable rear delt flye
1 Set x 35 Reps
