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

4set x 12rep workout

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