royklo's 4 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The royklo's 4 Day Plan routine by royklo is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Upper body strength
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Incline Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Day 2
Lower body strength
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 6 Reps
Sissy Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Oblique Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 3
Upper body hypertrophie
Est. 0 min
13 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 4
Lower body Hypertrophie
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Cable Pull Through
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Decline Crunch
4 Sets x 30 Reps
Air Bike
4 Sets x 30 Reps
Weight Plate Russian Twist
4 Sets x 30 Reps
