4 Week Afghan Special
Bulking
Intermediate
Barbell
Plan Details
The 4 Week Afghan Special routine by vw_thunder is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A heavy lifting routine focused on gaining muscle while not adding any additional fat. Cardio days include additional chest exercises to help gain mass and strength. These are intended to be optional. Each lifting set is designed for 6-8 Reps max. Focus on accomplishing at least 6, even if it means taking a momentary pause during the set to rest. Core exercises are set at the minimum reps desired. Use the designated rep count as your goal, but continue past as you develop. As with any focus on health, maintain a sustainable diet based on your weight goals. Ensure a high protein, low fat intake for good muscle development. Supplement as desired.
Routine detail
Day 1
Chest
Est. 64 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Barbell Pullover
5 Sets x 8 Reps
Decline Crunch
5 Sets x 25 Reps
Day 2
Arms
Est. 98 min
9 exercises
Barbell Curl
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Dumbbell Zottman Curl
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
5 Sets x 8 Reps
Cable Standing Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 25 Reps
Day 3
Cardio
Est. 59 min
4 exercises
Air Bike
5 Sets x 25 Reps
Plank
3 Sets
Barbell Bench Press
5 Sets x 6 Reps
Treadmill Running
1 Set
Day 4
Back and Legs
Est. 79 min
8 exercises
Pull-Up
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Day 5
Shoulders
Est. 61 min
6 exercises
Barbell Military Press
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Barbell Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Seated Bench Leg Pull-In
5 Sets x 25 Reps
Day 6
Cardio
Est. 55 min
4 exercises
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dragon Flag
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Elliptical Training
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Chest
Est. 67 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Bench Weighted Decline Crunch
5 Sets x 25 Reps
Day 9
Arms
Est. 98 min
9 exercises
Barbell Curl
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Dumbbell Zottman Curl
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
5 Sets x 8 Reps
Cable Standing Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 25 Reps
Day 10
Cardio
Est. 59 min
4 exercises
Air Bike
5 Sets x 25 Reps
Plank
3 Sets
Barbell Bench Press
5 Sets x 6 Reps
Treadmill Running
1 Set
Day 11
Back and Legs
Est. 79 min
8 exercises
Pull-Up
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Day 12
Shoulders
Est. 72 min
7 exercises
Barbell Clean and Jerk
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Upright Row
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Seated Bench Leg Pull-In
5 Sets x 25 Reps
Day 13
Cardio
Est. 55 min
4 exercises
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dragon Flag
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Treadmill Running
1 Set
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Chest
Est. 64 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Barbell Pullover
5 Sets x 8 Reps
Decline Crunch
5 Sets x 25 Reps
Day 16
Back and Tri's
Est. 95 min
9 exercises
Pull-Up
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Weighted Side Bend
5 Sets x 25 Reps
Day 17
Cardio
Est. 59 min
4 exercises
Air Bike
5 Sets x 25 Reps
Plank
3 Sets
Barbell Bench Press
5 Sets x 6 Reps
Treadmill Running
1 Set
Day 18
Legs and Bi's
Est. 81 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Dumbbell Preacher Curl
5 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Day 19
Shoulders
Est. 61 min
6 exercises
Barbell Military Press
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Barbell Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Seated Bench Leg Pull-In
5 Sets x 25 Reps
Day 20
Cardio
Est. 55 min
4 exercises
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dragon Flag
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Elliptical Training
1 Set
Day 21
Rest
Est. 0 min
0 exercises
This day is empty
Day 22
Chest
Est. 67 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Bench Weighted Decline Crunch
5 Sets x 25 Reps
Day 23
Back and Tri's
Est. 95 min
9 exercises
Pull-Up
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Weighted Side Bend
5 Sets x 25 Reps
Day 24
Cardio
Est. 59 min
4 exercises
Air Bike
5 Sets x 25 Reps
Plank
3 Sets
Barbell Bench Press
5 Sets x 6 Reps
Treadmill Running
1 Set
Day 25
Legs and Bi's
Est. 81 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Dumbbell Preacher Curl
5 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Day 26
Shoulders
Est. 72 min
7 exercises
Barbell Clean and Jerk
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Upright Row
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Seated Bench Leg Pull-In
5 Sets x 25 Reps
Day 27
Cardio
Est. 55 min
4 exercises
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dragon Flag
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Elliptical Training
1 Set
Day 28
Rest
Est. 0 min
0 exercises
This day is empty
