dvo 4 day split
Bulking
Advanced
Machine strength
Plan Details
The dvo 4 day split routine by DanDandan2 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
mass building
Routine detail
Day 1
LEGS
Est. 52 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 2
CHEST AND TRICEPS
Est. 62 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Day 3
BACK AND BICEPS
Est. 62 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Day 4
SHOULDERS AND ABS
Est. 51 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
