Four day split 50 minute blast
Bulking
Intermediate
Machine strength
Plan Details
The Four day split 50 minute blast routine by nick_moreton is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Four day split which gets you in and out of the gym in an hour. Good mix of compound and isolated lifts. Arms/chest/back hit twice a week with legs and shoulders thrown in as well. For those looking for a straightforward routine/programme which hits everything the right number of times to get good results.
Routine detail
Day 1
Day 1 chest & back
Est. 43 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 3
Day 2 legs & arms
Est. 46 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Plank
3 Sets
Day 5
Day 3 chest & back
Est. 44 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 6
Day 4 shoulders & arms
Est. 44 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
