Dean & Charlie's Homtastic 4 Day Workout

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Warm-Up
Perform this routine before every strength session.

Foam Rolling: Hit tight muscles for 5 minutes. "I like rolling out some of the hotspots and I like that it's going to get fresh oxygen into the muscle and loosen up whatever is tight," says Saladino.

Movement Prep: Two circuits of 10 glute bridges, 30 seconds cats and dogs, 10 reach backs, 10 toe touches, 10 bear crawls. "After that, his body is activated," he continues. "This is important because he's going to be moving in all sorts of ways through his training. Every single joint needs to warm up."

Day 3
Day 1
Day 4
Day 2

Chest & Tricep 13 exercises, 1 hr 32 mins

Barbell Incline Bench Press	4x8 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 45s
Barbell Bench Press	4x8 reps	rest: 45s
Cable Cross-Over	4x8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 45s
Tricep Push-Up	4x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s

Shoulders & Traps 8 exercises, 57 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 45s
Dumbbell Seated Arnold Press	4x8 reps	rest: 45s
Cable Rope Face Pull	4x8 reps	rest: 45s
Dumbbell Shoulder Shrug	4x8 reps	rest: 45s
Dumbbell Bent-Over Raise	4x8 reps	rest: 45s
Barbell Upright Row	4x8 reps	rest: 45s
Barbell Behind the Back Shrug	4x8 reps	rest: 45s
Dumbbell Walking Lunge	4x10 reps	rest: 45s

Back & Arms 8 exercises, 59 mins

Barbell Preacher Curl	4x8 reps	rest: 45s
Dumbbell Alternating Seated Curl	4x8 reps	rest: 45s
Machine Seated Row	4x8 reps	rest: 45s
Dumbbell One-Arm Row	4x8 reps	rest: 45s
Chin-Up	4x8 reps	rest: 45s
Dumbbell Hammer Curl	4x8 reps	rest: 45s
Pull-Up	4x8 reps	rest: 45s
Machine Inverted Row	4x8 reps	rest: 60s

Legs & Abs 12 exercises, 1 hr 21 mins

Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 45s
Dumbbell Lunge	4x8 reps	rest: 45s
Calf Press On Leg Press	4x8 reps	rest: 45s
Bodyweight Calf Raise	4x8 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 45s
Plank	4x8 reps	rest: 30s
Bench Leg Raise (Supine)	4x8 reps	rest: 30s
Parallel Bar Hip Flexion	4x8 reps	rest: 30s
Stability Ball Dumbbell Sit-Up	4x8 reps	rest: 30s
Cable Kneeling Crunch	3x8 reps	rest: 60s