Craig’s Planet Fitness: 4 Day
Bulking
Intermediate
Machine strength
Plan Details
The Craig’s Planet Fitness: 4 Day routine by bear.at.heart is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Solid PFworkout
Routine detail
Day 1
: Chest & Shoulders
Est. 0 min
6 exercises
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Machine Bench Press
5 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Day 2
: Legs & Back
Est. 0 min
8 exercises
Machine Leg Press
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Smith Machine Shrug
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Back Extension
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Day 3
: Biceps & Triceps
Est. 0 min
8 exercises
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Machine Tricep Extension
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Machine Tricep Press
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Machine Assisted Dip
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Day 4
: Core & Glutes
Est. 0 min
9 exercises
Step Machine (G)
1 Set
Torso Rotation (C)
3 Sets x 20 Reps
Hip Abduction (G)
5 Sets x 12 Reps
Hanging Knee Raise (C)
3 Sets x 20 Reps
Glute (G)
5 Sets x 12 Reps
Abdominal (C)
3 Sets x 20 Reps
Leg Press (G)
5 Sets x 12 Reps
Prestige Abdominal (C)
3 Sets x 20 Reps
Abdominal Crunch (C)
3 Sets x 20 Reps
