4 day
Bulking
Beginner
Machine strength
Plan Details
The 4 day routine by lnix3 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Push, pull, lower, upper.
Routine detail
Day 1
New Workout
Est. 0 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 6 Reps
Machine Fly
5 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
4 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Machine Seated Row
5 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Day 3
New Workout
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
