4-Day Split Intermediate
Bulking
Intermediate
Body
Plan Details
The 4-Day Split Intermediate routine by nik.tavakolian is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based on Texas Method Split version 2
Routine detail
Mon
Push 1
Est. 0 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
EZ Bar Tricep Extension
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 100 Reps
Tue
Pull and Legs 1
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
Push 2
Est. 0 min
4 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Fri
Pull and Legs 2
Est. 0 min
3 exercises
Barbell Deadlift
3 Sets x 5 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
