Bulk 4 Day - 2022
Bulking
Intermediate
Machine strength
Plan Details
The Bulk 4 Day - 2022 routine by derp411 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulder
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Cable Upright Row
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Day 2
Back
6 exercises
Barbell Deadlift
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 15 Reps
Dumbbell Bent-Over Row
5 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Cable One-Arm Bicep Curl
5 Sets x 10 Reps
Day 3
Chest
6 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Machine Decline Chest Press
5 Sets x 10 Reps
Machine Decline Chest Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Day 4
Legs
6 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Dumbbell Hamstring Curl
5 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
