4 day split
Bulking
Advanced
Dumbbell
Plan Details
The 4 day split routine by .jhp is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
legs/triceps/shoulders to bicep/chest/back with some core work every day. pump pump pump pump ? pump pump pump drink water pump
Routine detail
Day 1
br/ry/bi
Est. 74 min
11 exercises
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Day 2
ax/tri/ben
Est. 81 min
13 exercises
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Day 3
br/ry/bi
Est. 81 min
11 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
plank rotation
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Day 4
ax/tri/ben
Est. 80 min
12 exercises
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 5 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
