Tuny_Tuny's 4 Day Plan
Bulking
Intermediate
Machine strength
Plan Details
The Tuny_Tuny's 4 Day Plan routine by Tuny_Tuny is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
An intermediate plan. 2 upper body days 2 lower body days. push yourself on each workout with either reps or weight. Take a rest day when needed but get 4 days in per week. Don't forget to watch nutrition, but that's on you.
Routine detail
Day 1
Workout Day #1
Est. 68 min
11 exercises
Push-Up
3 Sets x 30 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 15 Reps
Cable Tricep Kickback
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Day 2
Workout Day #2
Est. 63 min
8 exercises
Machine Leg Press
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Crunch
4 Sets x 25 Reps
Side Bridge
4 Sets
Plank
4 Sets
Day 3
Workout Day #3
Est. 75 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 30 Reps
Day 4
Workout Day #4
Est. 63 min
8 exercises
Machine Leg Press
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Crunch
4 Sets x 25 Reps
Side Bridge
4 Sets
Plank
4 Sets
