Strength Size Cut - v4
Bulking
Intermediate
Barbell
Plan Details
The Strength Size Cut - v4 routine by Pwashere is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Using a 4 day split, 1 day for Back and Triceps, 1 day for Chest and Biceps, 1 day for Legs and Shoulders, last day Full Body workout.
Routine detail
Mon
Chest and Biceps
Est. 65 min
10 exercises
Barbell Seated Calf Raise
3 Sets x 35 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Seated Bicep Curl
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Machine Fly
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 5 Reps
Tue
Legs and Shoulders
Est. 77 min
11 exercises
Barbell Standing Calf Raise
3 Sets x 35 Reps
Barbell Upright Row
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Dumbbell Alternating Front Raise
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Barbell Seated Calf Raise
3 Sets x 35 Reps
Thu
Full Body
Est. 71 min
9 exercises
Barbell Standing Calf Raise
3 Sets x 25 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Sun
Back and Triceps
Est. 59 min
9 exercises
Barbell Standing Calf Raise
3 Sets x 35 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
