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High Volume 4 day rotation
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The High Volume 4 day rotation routine by jlhflex is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is designed as a high volume and high intensity workout. I use this routine as a rotating routine. For example, start on day one, continue day two, three, four and on day five rest. Start over at day one, following the same pattern. This will allow 72 hours of rest per muscle group. The only exception is calves and abs. I normally exercise calves and abs everyday usually at the end of my workout or a later part of the day. feel free to adjust this workout according to your fitness level. You may add 2 days off instead of 1 or place a rest day between day 2 and day 3. Tweak this according to your needs. I have followed many routines over the course of the last 30 years. I followed the typical bro split, 5 and 6 days a week for many years of became stagnant. I changed this to the 4-day schedule as mentioned above and noticed great improvement even as a veteran bodybuilder. This will give you at least 2 days Per muscle group. Good luck and add me as a friend if you need any assistance! Happy gym time!
Routine detail
Any
Day 1 Chest and Tris
Est. 123 min
11 exercises
Barbell Bench Press
8 Sets x 20,15,12,12,3,5,11,12 Reps
Barbell Incline Bench Press
5 Sets x 7,10,12,13,13 Reps
Dumbbell Incline Bench Press
6 Sets x 12,10,9,14,14,14 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Seated cable fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Single arm lower chest raises
3 Sets x 8 Reps
wide dips
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
reverse cable extension
4 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Any
Day 2 Legs
Est. 82 min
8 exercises
Barbell Squat
7 Sets x 15,12,12,12,8,5,8 Reps
Barbell Front Squat
4 Sets x 8,10,12,12 Reps
leg press machine that's actually a linear hack squat.... (similar to hack squat)
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Any
Day 3 Back and Bis
Est. 102 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,12,12,8,15 Reps
Barbell Bent-Over Row
6 Sets x 12,12,10,8,12,15 Reps
Cable Seated Row
5 Sets x 8 Reps
Barbell One-Arm Row
4 Sets x 8 Reps
single arm angled cable pulls
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
cable pullover
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
single arm Smith machine drag curls
3 Sets x 8 Reps
Any
Day 4 Shoulders
Est. 123 min
12 exercises
Barbell Military Press (Seated)
6 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
cable leaning side raises
4 Sets x 8 Reps
cable Y raises
4 Sets x 8 Reps
single arm rear delt machine
4 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets x 8 Reps
Barbell Shrug
6 Sets x 10,12,10,12,12,12 Reps
Barbell Standing Calf Raise
7 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25,15,15,15 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Any
Day Any calves and abs
Est. 5 min
1 exercise
Barbell Standing Calf Raise
3 Sets x 8 Reps
Any
Anytime Zachary Back & Bi
Est. 103 min
11 exercises
Iso Lateral Wide Pulldown
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Reverse T Bar Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Machine Iso Lateral High Row
4 Sets x 8 Reps
seated under rows
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
pull over machine
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
machine bicep curl
4 Sets x 8 Reps
Any
Bi and Tri
Est. 52 min
6 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
straight bar tricep pushdown
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
