4 Day Whole Body Strength Training
Bulking
Intermediate
Dumbbell
Plan Details
The 4 Day Whole Body Strength Training routine by daniel.pizzata is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Shoulders, Back
Est. 35 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Seesaw Plank
3 Sets x 20 Reps
Day 2
Biceps, Triceps, Forearms, Abs
Est. 47 min
8 exercises
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Bench Dip
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Cable Pallof Press with Rotation
4 Sets x 12 Reps
Day 3
Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Back, Chest
Est. 32 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Dip
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 12,10,8,6 Reps
Day 5
Legs, Calves, Abs
Est. 70 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Decline Bench Ab Reach
4 Sets x 10 Reps
Barbell Ab Rollout
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Stability Ball Leg Lift
4 Sets x 25 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Cardio
Est. 0 min
0 exercises
This day is empty
