4 Day Bulking Split
Bulking
Advanced
Machine strength
Plan Details
The 4 Day Bulking Split routine by adelaidecampbell is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Workout Day #1
Est. 81 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,6,6 Reps
Pendlay Row
4 Sets x 10,8,6,6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Push-Up
3 Sets x 99 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Day 2
Workout Day #2
Est. 72 min
8 exercises
Barbell Squat
4 Sets x 10,8,6,6 Reps
Barbell Hip Thrust
4 Sets x 12,10,8,8 Reps
Barbell Deadlift
4 Sets x 10,8,6,6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 3
Workout Day #3
Est. 66 min
9 exercises
Barbell Military Press
4 Sets x 10,8,6,6 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell 21s
3 Sets x 21 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 4
Workout Day #4
Est. 68 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 20 Reps
Clamshells
3 Sets x 30 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
