4-Day split for the averge
Bulking
Intermediate
Machine strength
Plan Details
The 4-Day split for the averge routine by MI666 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Workout D:Shoulder & Abs
Est. 55 min
7 exercises
Barbell Military Press (Seated)
4 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Any
Workout A:Back & Bicep
Est. 57 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Standing Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Any
Workout B:Chest & Tricep
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Any
Workout C:Thighs & Calf
Est. 59 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
sled 45-degree Calf Raise
4 Sets x 8 Reps
