Payton’s 4 day Plan
Bulking
Beginner
Machine strength
Plan Details
The Payton’s 4 day Plan routine by StewJake is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
4 Day Strength/Muscle Build/Cardio program
Routine detail
Day 1
Chest and Triceps
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Tricep Pushdown
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Back and Biceps
Est. 0 min
6 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Legs
Est. 0 min
5 exercises
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 4
Shoulders and Core
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Hanging Oblique Knee Raises
3 Sets x 12 Reps
Treadmill Running
1 Set
