4-day split
Bulking
Intermediate
Dumbbell
Plan Details
The 4-day split routine by BClyde is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4-day split plus optional cardio Wednesday.
Routine detail
Mon
Chest and Triceps + Calves
Est. 74 min
13 exercises
Barbell Bench Press
5 Sets x 8,8,10,10,12 Reps
Barbell Incline Bench Press
5 Sets x 8,8,10,10,12 Reps
Dumbbell Bench Press
5 Sets x 8,8,10,10,12 Reps
Dumbbell Fly
5 Sets x 8,8,10,10,12 Reps
Dumbbell Decline Bench Press
5 Sets x 8,8,10,10,12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8,8,10,12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,12,12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 25 Reps
Tue
Legs and Abs
Est. 54 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 8,8,10,10,12 Reps
Machine Leg Extension
5 Sets x 8,8,10,10,12 Reps
Machine Leg Curl (Prone)
3 Sets x 8,10,12 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8,10,12 Reps
Reverse Crunch
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Air Bike
2 Sets x 20 Reps
Wed
Optional Cardio
Est. 43 min
2 exercises
Rowing
1 Set
Elliptical Training
1 Set
Thu
Chest and Shoulders + Calves
Est. 91 min
12 exercises
Barbell Bench Press
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8,10,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 25 Reps
Dumbbell Single-Leg Calf Raise
10 Sets x 10 Reps
Fri
Back and Biceps + Abs
Est. 71 min
13 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Single Arm Bent Over Dumbbell Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10,10,12,12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Superman
3 Sets
Crunch
3 Sets x 25 Reps
