4 dies
Bulking
Intermediate
None
Plan Details
The 4 dies routine by FerranGalimany is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
PEC DELT LEGS
Est. 198 min
16 exercises
Hack Squat
3 Sets x 13,12,11 Reps
Leverage Chest Press
3 Sets x 12,10,7 Reps
Cable Lateral Raise
3 Sets x 10,9,9 Reps
Cable Inner Chest Press
3 Sets x 14,12,10 Reps
Machine Hip Adduction
3 Sets x 14,11,8 Reps
Dumbbell Front Raise
3 Sets x 13,11,9 Reps
Machine Reverse Fly
3 Sets x 15,11,10 Reps
Machine Shoulder Press
3 Sets x 15,12,8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8,7,5 Reps
Machine Fly
3 Sets x 15,11,9 Reps
Smith Machine Shoulder Press
3 Sets x 15,11,8 Reps
Machine Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 2
BACK BICEP TRICEP
Est. 146 min
12 exercises
Machine Assisted Pull-Up
3 Sets x 12,11,9 Reps
Machine Bicep Curl
3 Sets x 12,9,6 Reps
Machine Dip
3 Sets x 14,10,11 Reps
Cable Seated Row
3 Sets x 11,10,7 Reps
Dumbbell Incline Curl
3 Sets x 12,9,7 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 11,10,11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 11,9,9 Reps
Barbell Bent-Over Row
3 Sets x 9,8,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 14,10,8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10,7,8 Reps
Day 3
PEC DELT LEGS
Est. 158 min
13 exercises
Barbell Hip Thrust
3 Sets x 12,12,10 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 10,7,5 Reps
Smith Machine Shoulder Press
3 Sets x 12,7,8 Reps
Machine Leg Extension
3 Sets x 12,11,8 Reps
Machine Fly
3 Sets x 12,8,9 Reps
Machine Reverse Fly
3 Sets x 15,12,10 Reps
Dumbbell Front Raise
3 Sets x 12,11,9 Reps
Leverage Chest Press
3 Sets x 12,10,7 Reps
Machine Shoulder Press
3 Sets x 15,12,8 Reps
Cable Inner Chest Press
3 Sets x 12,9,10 Reps
Machine Bench Press
3 Sets x 7,10,10 Reps
Cable Lateral Raise
3 Sets x 10,8,9 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 4
BACK BICEP TRICEP
Est. 146 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 11,9,9 Reps
Barbell Curl
3 Sets x 10,7,8 Reps
Dip
3 Sets x 16,16,15 Reps
Barbell Bent-Over Row
3 Sets x 9,8,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 14,10,8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12,10,12 Reps
Dumbbell Incline Curl
3 Sets x 12,9,7 Reps
Machine Assisted Pull-Up
3 Sets x 12,11,9 Reps
Cable Seated Row
3 Sets x 11,10,7 Reps
Machine Bicep Curl
3 Sets x 12,9,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
