4set x 12rep workout
Bulking
Intermediate
Body
Plan Details
The 4set x 12rep workout routine by SmiffP5 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mainly focusing on a single muscle group per workout day, with optional arm pump and abs supersets to finish
Routine detail
Day 8
Legs/Pump/Abs
Est. 110 min
12 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Plank
4 Sets
Day 8
Shoulders/Pump/Abs
Est. 122 min
13 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Plank
4 Sets
Day 8
Chest/Pump/Abs
Est. 121 min
13 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Plank
4 Sets
Day 8
Back/Pump/Abs
Est. 113 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Plank
4 Sets
Day 8
Arms/Abs
Est. 124 min
13 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Plank
4 Sets
Day 8
All Rounder
Est. 147 min
16 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Sledge Runs
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Plank
4 Sets
