4 Day Split + Running
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Split + Running routine by JulianForster is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Split training 4 days a week to focus strength in specific groups
Routine detail
Mon
1. Morning Chest
Est. 32 min
5 exercises
Barbell Bench Press
4 Sets x 10,8,6,3 Reps
Barbell Incline Bench Press
4 Sets x 10,8,6,3 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Mon
2. Afternoon Triceps + Abs
Est. 51 min
7 exercises
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Tue
3. Rest + Cardio
Est. 42 min
1 exercise
Running
1 Set
Wed
4. Morning Biceps + Abs
Est. 46 min
7 exercises
Barbell Curl (Close Grip)
3 Sets x 10,8,6 Reps
Barbell Curl
3 Sets x 10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,8,6 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,6 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Wood Chop
6 Sets x 10 Reps
Wed
5. Afternoon Back
Est. 27 min
5 exercises
Barbell Deadlift
3 Sets x 8,6,4 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,6,4 Reps
Machine Lat Pulldown
3 Sets x 8,6,4 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Thu
6. Rest + Cardio
Est. 42 min
1 exercise
Running
1 Set
Fri
8. Afternoon Legs
Est. 25 min
5 exercises
Barbell Squat
3 Sets x 10,8,6 Reps
Machine Leg Extension
3 Sets x 10,8,6 Reps
Machine Leg Curl (Prone)
3 Sets x 10,8,6 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10,8,6 Reps
Fri
7. Morning Shoulders
Est. 27 min
4 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Sat
9. Long distance running + 10Km
Est. 92 min
1 exercise
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
