4 dages split
Bulking
Intermediate
Machine strength
Plan Details
The 4 dages split routine by kensaki- is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Bryst / Biceps
Est. 57 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 5 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Tue
Ryg / Mave
Est. 52 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
1 Set
Thu
Skulder / Triceps / Mave
Est. 61 min
7 exercises
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Decline Crunch
4 Sets x 10 Reps
Fri
Ben
Est. 62 min
7 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
