FourDays
Bulking
Advanced
Machine strength
Plan Details
The FourDays routine by BenjaminMiller2 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper A
Est. 203 min
29 exercises
Barbell Bench Press
8 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Chinups
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Weighted Pushup
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Decline Bench Weighted Twist
2 Sets x 12 Reps
Cable Side Bend
3 Sets x 8 Reps
Weighted Oblique Bend
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Tricep Extension
1 Set x 12 Reps
Cable Tricep Kickback
1 Set x 10 Reps
Cable Front Raise
2 Sets x 12 Reps
ISO Lateral Raise
2 Sets x 12 Reps
Machine Deltoid Raise
2 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 2
Lower A
Est. 175 min
19 exercises
Barbell Romanian Deadlift
8 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 8 Reps
Machine Calf Press
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Cable Side Wood Chops
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Lever Leg Extensions
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Calf Press
5 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Cable Side Bend
2 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Weighted Leg Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Day 3
Upper B
Est. 153 min
23 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
1 Set x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Cable Tricep Kickback
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Dip Shrug
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Decline Bench Weighted Twist
2 Sets x 10 Reps
Machine Tricep Extension
2 Sets x 10 Reps
Seated Upright Ab Crunch
2 Sets x 10 Reps
Cable Seated Fly
2 Sets x 10 Reps
Weighted Oblique Bend
3 Sets x 8 Reps
Ab Crunch Bench
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
1 Set x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 4
Lower B
Est. 193 min
23 exercises
Barbell Deep Squat
7 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Hip Belt Barbell Squat
3 Sets x 10 Reps
Smith Machine Calf Raises
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Ab Crunch Bench
3 Sets x 10 Reps
Seated Upright Ab Crunch
3 Sets x 10 Reps
Single Lever Leg Extensions
3 Sets x 12 Reps
Dumbbell Split Squat
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Kneeling Lever Knee Curl
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Oblique Twist
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
