Ultimate 4-Day Split GainZ - JEFIT

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Ultimate 4-Day Split GainZ - JEFIT

Ultimate 4-Day Split GainZ banner

Ultimate 4-Day Split GainZ

Bulking

Advanced

Machine strength

Plan Details

The Ultimate 4-Day Split GainZ routine by Nerad is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

A 4-Day Split that ensures Maximum GainZ! (This is a test run. If you want to try it out, please send me a review! Any feedback is greatly appreciated. Stay tuned for Ultimate 4-Day Split GainZ 2.0)

Routine detail

Day 1

Lower Body Push GainZ

Est. 85 min

15 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

6 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 10 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

2 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 10 Reps

Air Bike Demonstration

Air Bike

1 Set x 10 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 10 Reps

Pulse Ups Demonstration

Pulse Ups

1 Set x 10 Reps

Oblique V-Ups Demonstration

Oblique V-Ups

1 Set x 10 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

2 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

2 Sets x 10 Reps

Day 2

Upper Body Push GainZ

Est. 88 min

14 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

2 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

2 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

2 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

2 Sets x 10 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

2 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

2 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

2 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 3

Lower Body Pull/Pull GainZ

Est. 76 min

14 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

6 Sets x 10 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

2 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Lunge Demonstration

Barbell Lunge

2 Sets x 10 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

1 Set x 10 Reps

In & Outs Demonstration

In & Outs

1 Set x 10 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

2 Sets x 10 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 10 Reps

Pulse Ups Demonstration

Pulse Ups

1 Set x 10 Reps

Leg Climbs Demonstration

Leg Climbs

1 Set x 10 Reps

Day 4

Upper Body Pull GainZ

Est. 91 min

21 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Hammer Curl Demonstration

Dumbbell One-Arm Preacher Hammer Curl

2 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

2 Sets x 21 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

2 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

2 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

2 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

1 Set x 10 Reps

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

1 Set x 10 Reps

Dragon Flag Demonstration

Dragon Flag

1 Set x 10 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 10 Reps

Crunchy Frogs Demonstration

Crunchy Frogs

1 Set x 10 Reps

V-Up/Roll-Up Combo Demonstration

V-Up/Roll-Up Combo

1 Set x 10 Reps

Cross Leg/Wide Leg Sit Ups Demonstration

Cross Leg/Wide Leg Sit Ups

1 Set x 10 Reps

Hip Rock'n Raises Demonstration

Hip Rock'n Raises

1 Set x 10 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set