4 Day Beginner Bulking
Bulking
Beginner
Dumbbell
Plan Details
The 4 Day Beginner Bulking routine by j.riddle is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
The 4 day split routine (4-6 reps per set).
Routine detail
Mon
Chest & Triceps
Est. 42 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
2 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 6 Reps
Tue
Back and Biceps
Est. 45 min
5 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Curl
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 16 Reps
Wed
20-30 Minute HIIT Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders & Abs
Est. 43 min
5 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 12 Reps
Air Bike
2 Sets x 30 Reps
Hanging Knee Raise
2 Sets x 20 Reps
Fri
Legs
Est. 31 min
3 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Sat
20-30 Minute HIIT Cardio
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
