4 Day Ass Kicker
Bulking
Intermediate
Body
Plan Details
The 4 Day Ass Kicker routine by gilmour.josh is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Each day incorporates fundamental core exercises between every set. No machines, just free weights and cable. 4 days. Legs, chest, back and shoulders.
Routine detail
Day 1
Chest
Est. 60 min
11 exercises
Rowing
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Superman
3 Sets
Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 2
Back
Est. 77 min
12 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell One-Arm Row
3 Sets x 8 Reps
Superman
3 Sets
Cable Seated Row
3 Sets x 8 Reps
Continuous Rope
3 Sets
Barbell Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 3
Shoulders
Est. 57 min
11 exercises
Rowing
1 Set
Barbell Military Press
3 Sets x 8 Reps
Plank
3 Sets
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Landmine Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Battle Rope
3 Sets
Day 4
Legs
Est. 50 min
9 exercises
Rowing
1 Set
Barbell Squat
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
