lauraphelann's 4 Day Plan
Bulking
Beginner
Dumbbell
Plan Details
The lauraphelann's 4 Day Plan routine by lauraphelann is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
4 day plan
Routine detail
Day 1
New Workout
Est. 0 min
9 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Single leg hip thrust
3 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Rowing
3 Sets
Day 3
New Workout
Est. 0 min
9 exercises
Kettlebell Renegade Row
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Single leg hip thrust
3 Sets x 8 Reps
Elbow up down dynamic plank
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
8 exercises
Treadmill Running
1 Set
Step Machine
3 Sets
Dead bug
3 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Mountain Climber
3 Sets x 12 Reps
Side Plank
3 Sets x 8 Reps
Arm lift plank
3 Sets
Hip Raise
3 Sets x 12 Reps
