Nerad
Ultimate 4-Day Split GainZ
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Ultimate 4-Day Split GainZ routine by Nerad is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
A 4-Day Split that ensures Maximum GainZ! (This is a test run. If you want to try it out, please sen...
Day 1
Day 2
Day 3
Day 4
Lower Body Push GainZ
Est time: 85 min
15 exercises
Stationary Bike
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:05
Barbell Deep Squat
Upper Legs
Sets
6
Reps
10
Interval
00:00
Rest Time
02:00
Barbell Front Squat
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
2
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Hip Thrust
Glutes
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Hack Squat (Reverse Position)
Upper Legs
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Air Bike
Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
00:30
Leg Raise
Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
00:30
Pulse Ups
Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
00:30
Oblique V-Ups
Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
00:30
Weight Plate Rotation
Abs
Sets
2
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Ab Rollout (Kneeling)
Abs
Sets
2
Reps
10
Interval
00:00
Rest Time
00:30
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