BClyde
4-day split
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The 4-day split routine by BClyde is a 5 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
4-day split plus optional cardio Wednesday. ...
Mon
Tue
Wed
Thu
Fri
Chest and Triceps + Calves
Est time: 74 min
13 exercises
Barbell Bench Press
Chest
Sets
5
Reps
8,8,10,10,12
Interval
00:00
Rest Time
00:40
Barbell Incline Bench Press
Chest
Sets
5
Reps
8,8,10,10,12
Interval
00:00
Rest Time
00:40
Dumbbell Bench Press
Chest
Sets
5
Reps
8,8,10,10,12
Interval
00:00
Rest Time
00:40
Dumbbell Fly
Chest
Sets
5
Reps
8,8,10,10,12
Interval
00:00
Rest Time
00:30
Dumbbell Decline Bench Press
Chest
Sets
5
Reps
8,8,10,10,12
Interval
00:00
Rest Time
00:40
Dumbbell Pullover
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Tricep Extension (Supine)
Triceps
Sets
4
Reps
8,8,10,12
Interval
00:00
Rest Time
00:40
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Seated Tricep Press
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Single-Leg Bench Dip
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
4
Reps
10,10,12,12
Interval
00:00
Rest Time
00:30
Machine Calf Raise
Lower Legs
Sets
3
Reps
25
Interval
00:00
Rest Time
00:40
Dumbbell Single-Leg Calf Raise
Lower Legs
Sets
3
Reps
25
Interval
00:00
Rest Time
00:30
