Spartan's Bulking: 4-Days - JEFIT

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Spartan's Bulking: 4-Days - JEFIT

Spartan's Bulking: 4-Days banner

Spartan's Bulking: 4-Days

AUDIO TIP

Bulking

Intermediate

Barbell

Plan Details

The Spartan's Bulking: 4-Days routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This is a complete, full body, 4-day split strength training plan. The program is split into the following training days: Day 1: Full body, Back & Core focus Day 2: Full body, Bicep/Forearm/Tricep focus Day 3: Full body, Chest and Shoulder focus Day 4: Full body, Legs focus Do the two first sets with a lighter and progressive weight, and the last 3 sets with your best working weight (the best you can lift keeping the right form). For exercises like pull-up do as much as you can for each set, when you can handle the total amount, you can add weight, or increase the reps and sets.

Routine detail

Day 1

WO 1: FB, Back & Core focus

Est. 68 min

8 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

1 Set x 15 Reps

Dip Demonstration

Dip

3 Sets x 9 Reps

Air Bike Demonstration

Air Bike

3 Sets x 9 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

5 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 2

WO 2: FB, Bicep/Forearm/Tricep

Est. 91 min

10 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 9 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

5 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Day 3

WO 3: FB, Chest and Shoulder focus

Est. 56 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

5 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 9 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 6 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 4

WO 4: FB, Legs focus

Est. 103 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

5 Sets x 10 Reps

Cable Pull Through Demonstration

Cable Pull Through

5 Sets x 8 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

5 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

5 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set