Big 4 split
Bulking
Intermediate
Machine strength
Plan Details
The Big 4 split routine by dieandgo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and triceps
Est. 54 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 53 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Single-Leg Squat
2 Sets x 12 Reps
Thu
Shoulders
Est. 47 min
6 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Fri
Legs
Est. 50 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 12 Reps
