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BLS - 4 Day Split - Phase 1
Bulking
Intermediate
Barbell
Plan Details
The BLS - 4 Day Split - Phase 1 routine by alrv is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine was designed for intermediate bodybuilders who want to gain muscle. This 4 day split routine consists of chest, shoulders, back, arms, legs and abs
Routine detail
Mon
Chest & Triceps & Calves
Est. 85 min
6 exercises
Barbell Incline Bench Press
7 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dip (Chest)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Tue
Back & Biceps & Abs
Est. 88 min
8 exercises
Barbell Deadlift
7 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Thu
Upper Body & Calves
Est. 86 min
6 exercises
Barbell Incline Bench Press
7 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Fri
Legs & Abs
Est. 76 min
7 exercises
Barbell Squat
7 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
