4 day U/L - Plan A
Bulking
Intermediate
Barbell
Plan Details
The 4 day U/L - Plan A routine by MarcCanning is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 day U/L Bulking
Routine detail
Day 1
Upper 1
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 2
Lower 1
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Day 3
Upper 2
5 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Day 4
Lower 2
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
