VictoriaRuiz's 4 Day Plan
Bulking
Intermediate
Machine strength
Plan Details
The VictoriaRuiz's 4 Day Plan routine by VictoriaRuiz is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Espalda + bíceps
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Climber Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Day 2
Pierna
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 3
Pecho + hombro + tríceps
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 4
Glúteo
Est. 0 min
5 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Clean Pull
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Glutes hiperextension bench
3 Sets x 8 Reps
