4day plan getting stronger in 3 months
Bulking
Intermediate
Machine strength
Plan Details
The 4day plan getting stronger in 3 months routine by Mandytyson is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 4 day Plan with a lot of choices. Getting stronger in 3 months is guaranteed if you train 4 times a week with at least 6 exercises every time.
Routine detail
Mon
quads/hamstring /glutes/calves
Est. 158 min
16 exercises
Rowing
1 Set
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Wed
chest/triceps
Est. 132 min
12 exercises
Rowing
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Thu
back/bicep/buik
Est. 137 min
13 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Squat to Upright Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Fri
Shoulders, nek, and Forearms
Est. 137 min
13 exercises
Rowing
1 Set
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Standing Reverse Curl
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
