4 Week Bulking Cycle
Bulking
Advanced
Machine strength
Plan Details
The 4 Week Bulking Cycle routine by KellyAnn14 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Two upper/ two lower and a full body split. Focussing on increasing glute, shoulders and hamstrings. Building more muscle overall and keeping fat gains low.
Routine detail
Day 1
Upper One
Est. 85 min
12 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Kettlebell Alternating Floor Press
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bridge
4 Sets
Day 2
Lower One
Est. 71 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Bridge
3 Sets
Day 3
Upper Two
Est. 73 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Day 4
Lower Two
Est. 76 min
11 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Bridge
3 Sets
Frog Pumps
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Day 5
Full Body
Est. 66 min
10 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Reverse Curtsey Lunge
4 Sets x 8 Reps
Frog Pumps
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
single arm shoulder press machine
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
