4day bulk up
Bulking
Intermediate
Dumbbell
Plan Details
The 4day bulk up routine by etlytle is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs/Abs
Est. 77 min
10 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Wed
Chest/Triceps
Est. 53 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Fri
Back/Biceps
Est. 67 min
9 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Sun
Shoulders
Est. 48 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
