4 day burn
Bulking
Intermediate
Machine strength
Plan Details
The 4 day burn routine by Tiberius12 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
quads and hamstrings
Est. 62 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 40 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Leg Curl
1 Set x 40 Reps
Wed
shoulders and triceps
Est. 61 min
8 exercises
Barbell Seated Press
4 Sets x 5 Reps
Dumbbell Seated One-Arm Arnold Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 40 Reps
Barbell Bench Press (Close Grip)
2 Sets x 5 Reps
EZ Bar French Press
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
1 Set x 40 Reps
Thu
back, calves, and abs
Est. 58 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 40 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Press
2 Sets x 40 Reps
ab workout
3 Sets x 8 Reps
Sun
chest and biceps
Est. 64 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
2 Sets x 40 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 5 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 40 Reps
