4 Day Split For Mass
Bulking
Advanced
Dumbbell
Plan Details
The 4 Day Split For Mass routine by jenya22 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 50 min
8 exercises
Barbell Squat
4 Sets x 10,10,8,6 Reps
Barbell Squat Drop Set
1 Set x 6 Reps
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12,10,8 Reps
Dumbbell Stiff-Legged Deadlift Drop Set
1 Set x 8 Reps
Machine Seated Leg Curl
4 Sets x 15,12,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,8 Reps
Machine Calf Raise
5 Sets x 15 Reps
Day 2
Chest+Biceps
Est. 78 min
12 exercises
Dumbbell Incline Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Incline Bench Press Drop Set
1 Set x 6 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Bench Press Drop Set
1 Set x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10,10,8 Reps
Dumbbell Incline Bench Hammer Curl Drop Set
1 Set x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 3
Back
Est. 51 min
8 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Bent Over Row Drop Set
1 Set x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 15,12,10,8 Reps
Chin-Up with Knee Raise
4 Sets x 15,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 4
Shoulders+Triceps
Est. 57 min
12 exercises
Barbell Shoulder Press
4 Sets x 10,8,8,6 Reps
Barbell Shoulder Press Drop Set
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,8 Reps
Barbell Upright Row
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Reverse Tricep Bench Press
4 Sets x 12,10,8,8 Reps
EZ Bar Tricep Extension
3 Sets x 10,10,8 Reps
EZ Bar Triceps Extension Drop Set
1 Set x 6 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 10 Reps
Cable One Arm Tricep Pushdown Drop Set
1 Set x 10 Reps
