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4 Day upper&lower
Bulking
Advanced
Machine strength
Plan Details
The 4 Day upper&lower routine by ehabpacer is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Main Goal: Build Muscle Training Level: Advanced Program Duration: 12 Weeks Days Per Week: 4 Days Time Per Workout: 50-75 Mins Equipment: Bands, Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines Author: Josh England
Routine detail
Day 1
upper body
Est. 60 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Rope Seated Crossover Row
2 Sets x 10 Reps
Machine Deltoid Raise
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Barbell Seated Tricep Extension
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Day 2
lower body
Est. 53 min
7 exercises
Hack Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Stability Ball Crunch
2 Sets x 15 Reps
Day 3
Upper body 2
Est. 73 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 10 Reps
Machine Seated Row
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 15 Reps
Dip
2 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 15 Reps
Day 4
day 4
Est. 50 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 12 Reps
Quadricep Stretch
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Plank
3 Sets
