4-SPLIT Muscle Growth
Bulking
Intermediate
Barbell
Plan Details
The 4-SPLIT Muscle Growth routine by anwi83 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Quads & Chest
Est. 51 min
6 exercises
Barbell Hack Squat
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Barbell Jump Squat
5 Sets x 5 Reps
Day 2
Back & Abs
Est. 67 min
9 exercises
Reverse Crunch
3 Sets x 10 Reps
straight arm pulldown
5 Sets x 5 Reps
Crunch
3 Sets x 10 Reps
Weighted Pull-Up
5 Sets x 5 Reps
shotgun row
4 Sets x 6 Reps
seated good mornings
3 Sets x 5 Reps
T Bar Row
5 Sets x 8 Reps
close-grip lat pulldown
5 Sets x 8 Reps
rack pulls
5 Sets x 5 Reps
Day 3
Shoulders & Calves
Est. 69 min
9 exercises
Anti-Gravity Press
5 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 6 Reps
Donkey Calf Raise
4 Sets x 6 Reps
Cable Rope Face Pull
5 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 6 Reps
Car Drivers
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Day 4
Hamstrings & Arms
Est. 83 min
10 exercises
Barbell Sumo Deadlift
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Dumbbell Seated Alternating Hammer Curl
5 Sets x 5 Reps
Dumbbell Concentration Curl
5 Sets x 5 Reps
Barbell Rear Tricep Extension
5 Sets x 5 Reps
Barbell Tricep Extension
5 Sets x 5 Reps
Barbell Tricep Press (Supine)
5 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 6 Reps
