4 day splitt
Bulking
Advanced
Body
Plan Details
The 4 day splitt routine by PatrickPFlueckiger is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Finally i want to gain more muscles on the upper Body, so i'm trying to splitt the training session on for days.
Routine detail
Day 1
chest and biceps
Est. 55 min
6 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 2
legs and abs
Est. 56 min
7 exercises
Barbell Clean Pull
5 Sets x 5 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Alternating Floor Leg Raise
3 Sets x 30 Reps
Cable Wrist Curl
4 Sets x 1 Reps
Day 3
shoulder and triceps
Est. 45 min
6 exercises
Dumbbell Seated Alternating Shoulder Press
5 Sets x 5 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Day 4
back and abs
Est. 50 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Rope Seated Crossover Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
