4 day split mass gain
Bulking
Intermediate
Barbell
Plan Details
The 4 day split mass gain routine by eivmin is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Tri
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Back, Bi & Forearms
Est. 44 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
ball
3 Sets
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Wed
Shoulder & Traps
Est. 39 min
6 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Pistol Raise
3 Sets x 8 Reps
Dumbbell Lateral Pistol Static Raise
8 Sets x 1 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Thu
Off
Est. 0 min
0 exercises
This day is empty
Fri
Squats & Calves
Est. 43 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Sat
Off
Est. 0 min
0 exercises
This day is empty
Sun
Off
Est. 0 min
0 exercises
This day is empty
