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AWorkoutRoutine Muscle Building
Bulking
Intermediate
Machine strength
Plan Details
The AWorkoutRoutine Muscle Building routine by RobertFoote is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
AWorkoutRoutine.com 4-day upper/lower muscle building routine.
Routine detail
Mon
UPPER A
Est. 52 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Tue
LOWER A
Est. 42 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 15 Reps
Thu
UPPER B
Est. 46 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Fri
LOWER B
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
