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4 day Bulk
General
Advanced
Machine strength
Plan Details
The 4 day Bulk routine by Julzwood1 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Back/Shoulders
Est. 68 min
8 exercises
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Decline One-Arm Chest Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell band pullover
3 Sets x 6 Reps
Barbell Seated Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Day 2
Legs/Arms/Abs
Est. 103 min
11 exercises
Cable Pull Through
2 Sets x 12 Reps
Barbell Bench Squat
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
stiff-legged cable deadlift
5 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Dumbbell Incline Hammer Curl
5 Sets x 6 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Incline Tricep Extension
4 Sets x 12 Reps
Cable Crunch Kneeling Rotation
4 Sets x 12 Reps
Cable Crunch Kneeling Rotation
4 Sets x 12 Reps
Day 4
Chest/Back/Shoulders
Est. 66 min
8 exercises
Cable Rope Seated Row
3 Sets x 12 Reps
pedlay row
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
One arm cable flat fly
2 Sets x 12 Reps
kneeling front shoulder press
5 Sets x 6 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Day 5
Legs/Arms/Abs
Est. 92 min
11 exercises
cable hamstring curl
3 Sets x 12 Reps
Barbell Bench Squat
5 Sets x 6 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
cable squat
4 Sets x 15 Reps
Cable Calf Raise
4 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
