4 Wk Bulk Routine
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
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
Day 2
Back, Biceps Day 1
Est. 92 min
10 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Rowing
1 Set
Back Hyperextension
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Legs Day 1
Est. 71 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Day 4
Chest, Shoulder, Triceps Day 2
Est. 91 min
10 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Incline Tricep Extension
4 Sets x 15 Reps
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
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable Incline Bicep Curl
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Bench Crunch
3 Sets x 20 Reps
Day 6
Legs Day 2
Est. 38 min
5 exercises
Dumbbell Squat
4 Sets x 15 Reps
Dumbbell Hamstring Curl
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
