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4 Day Bulking Split
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Bulking Split routine by exitrom is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulking routine with Exitrom's 4 week periodization: 1st Week: Low Intensity / Deload: 3 sets x 10-12 reps (40-60% of 1RM) 2nd Week: Moderate Intensity / Hypertrophy: 3-4 sets x 10-12 reps (60-70% of 1RM) 3rd Week: Higher Intensity / Strength & Hypertrophy: 3-5 sets x 7-9 reps (70-80% of 1RM) 4th Week: High Intensity / Strength: 4-6 sets x 3-6 reps (80-90% of 1RM)
Routine detail
Mon
Pull 1: Ba+Sh(MD+RD)
Est. 63 min
8 exercises
Indoor Cycling
1 Set
Barbell Deadlift
4 Sets x 12 Reps
Barbell Snatch Shrug
4 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Wed
Push: Ch+Tr+Sh(FD)
Est. 63 min
8 exercises
Indoor Cycling
1 Set
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Fri
Pull 2: Ba+Bi
Est. 58 min
8 exercises
Indoor Cycling
1 Set
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Sat
Lower Body
Est. 54 min
7 exercises
Indoor Cycling
1 Set
Hack Squat
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
