4 Day Bro Split
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Bro Split routine by allancadenhead1987 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Tri's
Est. 64 min
9 exercises
Dip
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Day 2
Back and Bi's
Est. 71 min
11 exercises
Pull-Up
2 Sets x 5 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Day 3
Rest (or Cardio only)
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders and Legs
Est. 65 min
13 exercises
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Weight Plate Front Raise
1 Set x 25 Reps
Plank
2 Sets
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Air Bike
2 Sets x 50 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Wood Chop
2 Sets x 15 Reps
Day 5
Legs
Est. 56 min
8 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Machine Calf Press
4 Sets x 30 Reps
