Beginner 4-day Split
Bulking
Beginner
Dumbbell
Plan Details
The Beginner 4-day Split routine by Chrabyrd is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper and Lower Legs
Est. 39 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Tue
Chest and Abs
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Thu
Shoulders and Back
Est. 39 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Fri
Biceps and Triceps
Est. 39 min
6 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
