Loading...
Y3T: 4 Day Split Routine
Bulking
Beginner
Machine strength
Plan Details
The Y3T: 4 Day Split Routine routine by ChristofferBentsen is a 15 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Week 1: Heavy Compound and iso movements with 6-10 Rep range. Week 2: Compound and isolation movements with 14-18 rep range Week 3: Annihilation 20-25 rep range and up to 100 reps on legs. Workout split: Day 1: Quads and Hamstrings Day 2: Chest and Biceps Day 3: Active Rest Day 4: Back and Triceps Day 5: Shoulders and Calves Day 6: Active Rest Day 7: Active Rest
Routine detail
Day 1
Week 1
Est. 0 min
0 exercises
This day is empty
Day 2
Quadriceps and Hamstrings
Est. 55 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Day 3
Chest and Biceps
Est. 50 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Day 4
Back and Triceps
Est. 49 min
7 exercises
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 5
Shoulders and Calves
Est. 45 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 8
Week 2
Est. 0 min
0 exercises
This day is empty
Day 9
Quads and Hamstrings
Est. 77 min
5 exercises
Barbell Squat
6 Sets x 18 Reps
Machine Leg Press
4 Sets x 18 Reps
Dumbbell Lunge
2 Sets x 18 Reps
Machine Seated Leg Curl
6 Sets x 18 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 18 Reps
Day 10
Chest and Biceps
Est. 59 min
7 exercises
Dumbbell Incline Fly
3 Sets x 18 Reps
Barbell Incline Bench Press
3 Sets x 18 Reps
Cable Cross-Over
2 Sets x 18 Reps
Dumbbell Bench Press
2 Sets x 18 Reps
Barbell Preacher Curl
3 Sets x 18 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 18 Reps
Dumbbell Hammer Curl
2 Sets x 18 Reps
Day 11
Back and Triceps
Est. 61 min
7 exercises
Barbell Bent-Over Row
3 Sets x 18 Reps
Dumbbell One-Arm Row
3 Sets x 18 Reps
Cable Elevated Row
3 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 18 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 18 Reps
Day 14
Shoulders and Calves
Est. 51 min
7 exercises
Barbell Military Press
3 Sets x 18 Reps
Dumbbell Lateral Raise
3 Sets x 18 Reps
Barbell Front Raise
2 Sets x 18 Reps
Cable Rope Face Pull
2 Sets x 18 Reps
Dumbbell Reverse Fly
2 Sets x 18 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 15
Week 3
Est. 0 min
0 exercises
This day is empty
Day 16
Quads and Hamstrings
Est. 77 min
6 exercises
Machine Leg Press
3 Sets x 80 Reps
Machine Leg Extension
3 Sets x 25 Reps
Barbell Squat
2 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Day 17
Chest and Biceps
Est. 55 min
6 exercises
Smith Machine Incline Bench Press
4 Sets x 20 Reps
Dumbbell Fly
2 Sets x 20 Reps
Cable Cross-Over
2 Sets x 20 Reps
EZ Bar Curl
3 Sets x 25 Reps
Cable Rope Hammer Curl
3 Sets x 25 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 25 Reps
Day 18
Back and Triceps
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Barbell Rack Pull
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell Incline Bench Row
2 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
Day 21
Shoulders and Calves
Est. 60 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Barbell Front Raise
2 Sets x 25 Reps
Dumbbell Bent-Over Raise
3 Sets x 25 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
