4 day CHEST/BACK/ARMS/LEGS split
Bulking
Intermediate
Machine strength
Plan Details
The 4 day CHEST/BACK/ARMS/LEGS split routine by xxTAJEExx is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Nice 4 day split that keeps your routine 60-90 minutes (arm day) with 4 sets per exercise ??
Routine detail
Day 1
CHEST
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Dumbbell Pullover (Stability Ball)
4 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Day 2
BACK
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Day 3
ARMS
Est. 0 min
9 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Day 4
LEGS
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
