4 day split 2015
Bulking
Advanced
Machine strength
Plan Details
The 4 day split 2015 routine by ftnfrm is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine also allows for recovery from injuries to rotator cuff. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest and Triceps
Est. 61 min
8 exercises
Cable Cross-Over
4 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Day 2
Back and Abs
Est. 59 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Chin-Up (Close Grip)
2 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Day 3
Legs and Calves
Est. 59 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 12 Reps
Machine Calf Press
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 4
Shoulders and Biceps
Est. 65 min
8 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10 Reps
Cable Rear Lateral Raise
4 Sets x 15 Reps
Barbell Shrug
2 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
