4 Day Build
Bulking
Intermediate
Dumbbell
Plan Details
The 4 Day Build routine by morgan.mackinnon is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 lower body focused days and 2 upper body focused days. Quick and to the point with super 5-6 movements done in super sets with some “finishers” at the end.
Routine detail
Day 1
Lower - Essentials
Est. 0 min
5 exercises
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10,8,8 Reps
Barbell Squat
3 Sets x 10,8,8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Day 2
Back + Tris
Est. 0 min
6 exercises
Kettlebell Alternating Row
3 Sets x 16 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10,8,8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Shoulders + Bis
Est. 0 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 4
Lower - Compunds
Est. 0 min
6 exercises
Dumbbell Walking Lunge
3 Sets x 20,18,16 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 20,18,16 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
