GodlyLlamaa's Full Body 3+1 Day Plan
Bulking
Intermediate
Machine strength
Plan Details
The GodlyLlamaa's Full Body 3+1 Day Plan routine by GodlyLlamaa is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full Body 4 Day Split Trying to implement every most muscles. Cardio optional/interchangable. 1. Back/Bi 2. Legs/Core 3. Chest/Tri/Shoulders 4. Rest/Active Rest Farmers Walk und Legday is personal preference, it's a substitute for Deadlift.
Routine detail
Mon
Back/Biceps
Est. 84 min
9 exercises
Farmers Walk
4 Sets
Pull-Up
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Scapula Pull Up
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Treadmill Running
1 Set
Mon
Legs/Core
Est. 67 min
8 exercises
Walking
1 Set
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Barbell Landmine Side Bench
3 Sets x 8 Reps
Tue
Chest/Shoulder/Triceps
Est. 78 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
Rest/Active Rest
Est. 0 min
0 exercises
This day is empty
