Super4
Bulking
Intermediate
Machine strength
Plan Details
The Super4 routine by sein76 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
A1 5-7reps
Est. 69 min
13 exercises
Machine Leg Press
4 Sets x 7 Reps
Dumbbell Reverse Lunge
4 Sets x 7 Reps
Barbell Bench Press
4 Sets x 7 Reps
Cable Elevated Row
4 Sets x 7 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 7 Reps
Dumbbell Seated Shoulder Press
1 Set x 7 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 7 Reps
Dumbbell Seated Shoulder Press
1 Set x 7 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 7 Reps
Dumbbell Seated Shoulder Press
1 Set x 7 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 7 Reps
Dumbbell Seated Shoulder Press
1 Set x 7 Reps
Dumbbell Decline Tricep Extension
4 Sets x 7 Reps
Day 2
B1 5-7reps
Est. 59 min
7 exercises
Barbell Deadlift
4 Sets x 7 Reps
Machine Leg Curl (Prone)
4 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 7 Reps
Barbell Incline Bench Press
4 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 7 Reps
Cable Rope Face Pull
4 Sets x 7 Reps
EZ Bar Curl
4 Sets x 7 Reps
Day 3
A2 9-15reps
Est. 75 min
13 exercises
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dumbbell Decline Tricep Extension
3 Sets x 15 Reps
Day 4
B2 9-15reps
Est. 61 min
7 exercises
Barbell Deadlift
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
