Pinnacle 4-Day Split
Bulking
Advanced
Machine strength
Plan Details
The Pinnacle 4-Day Split routine by HitStick111 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This 4-day split hits all the major muscle groups and optimizes every minute you spend in the gym. You're gonna like the way you look, I guarantee it.
Routine detail
Day 2
Back & Biceps
Est. 73 min
11 exercises
Boxing
1 Set
Barbell Deadlift
3 Sets x 15,10,5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15,10,5 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,10,5 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 2
Chest & Triceps
Est. 66 min
11 exercises
Boxing
1 Set
Barbell Bench Press
3 Sets x 15,10,5 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15,10,5 Reps
Dip
3 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15,10,5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Decline Chest Press
3 Sets x 15 Reps
One-Arm Machine Press
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 3
Legs
Est. 70 min
11 exercises
Boxing
1 Set
Barbell Squat
3 Sets x 15,10,5 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15,10,5 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20,15,10 Reps
Machine Leg Curl (Prone)
3 Sets x 20,15,10 Reps
Machine Hip Abduction
3 Sets x 20,15,10 Reps
Machine Hip Adduction
3 Sets x 20,15,10 Reps
Cable Side Bend
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Day 4
Shoulders and Abs
Est. 66 min
11 exercises
Boxing
1 Set
Barbell Push Press
3 Sets x 15,10,5 Reps
Weighted Crunch
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15,10,5 Reps
Plank
3 Sets
Dumbbell Seated Arnold Press
3 Sets x 15,10,5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
