4 day bulk split
Bulking
Intermediate
Machine strength
Plan Details
The 4 day bulk split routine by aymerichebert is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Push
Est. 74 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Day 2
Pull
Est. 63 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
One-Arm Wall Stretch
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 6 Reps
Dumbbell Preacher Curl
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Day 3
Legs
Est. 62 min
6 exercises
Hack Squat
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 4
Upper
Est. 56 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Press around
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Day 5
Legs 2 (Opt)
Est. 41 min
5 exercises
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
