4 Wk Bulk Routine - JEFIT

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4 Wk Bulk Routine - JEFIT

4 Wk Bulk Routine banner

4 Wk Bulk Routine

AUDIO TIP

Bulking

Advanced

Dumbbell

Plan Details

The 4 Wk Bulk Routine routine by bmale@live.com is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

This is a 4 week bulking routine. There are two chest days, two back days. and two leg days, with smaller muscle groups added throughout.

Routine detail

Day 1

Chest, Shoulders, Triceps Day 1

Est. 107 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 20 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

4 Sets x 12 Reps

Day 2

Back, Biceps Day 1

Est. 92 min

10 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Rowing Demonstration

Rowing

1 Set

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Day 3

Legs Day 1

Est. 71 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 15 Reps

Day 4

Chest, Shoulder, Triceps Day 2

Est. 91 min

10 exercises

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 15 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Day 5

Back, Biceps Day 2

Est. 71 min

10 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 15 Reps

Cable Incline Bicep Curl Demonstration

Cable Incline Bicep Curl

3 Sets x 15 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 20 Reps

Bench Crunch Demonstration

Bench Crunch

3 Sets x 20 Reps

Day 6

Legs Day 2

Est. 38 min

5 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 15 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps