Basic 4 Day Superset Split
Bulking
Beginner
Body
Plan Details
The Basic 4 Day Superset Split routine by OnE_5.84 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Simplified version of my 4 day superset routine for beginners. On rest days you can follow the active recovery routines or simply take the day off.
Routine detail
Mon
Arms
Est. 0 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Tue
Chest & Back
Est. 0 min
8 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Decline Chest Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Wed
Active Recovery (Optional)
Est. 0 min
17 exercises
Walking
1 Set
Hamstring Stretch
1 Set x 10 Reps
Seated Floor Hamstring Stretch
1 Set x 10 Reps
Straddle Stretch
1 Set x 10 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 10 Reps
Hip Stretch
1 Set x 10 Reps
Back Stretch
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Shell Stretch
1 Set x 10 Reps
Kneeling Lat Stretch
1 Set
Kneeling Forearm Stretch
1 Set
Shoulder Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Bicep Stretch
1 Set x 10 Reps
Chest and Shoulder Stretch
1 Set x 10 Reps
Runner's Stretch
1 Set x 10 Reps
Toe Touch Stretch
1 Set x 10 Reps
Thu
Legs
Est. 0 min
5 exercises
Box Jump Multiple Response
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Fri
Shoulders, Core & Calves
Est. 0 min
9 exercises
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Leg Slide
3 Sets x 12 Reps
Barbell High Front Raise
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Sat
Active Recovery/Kickboxing (Optional
Est. 0 min
12 exercises
Jump Rope
3 Sets
Seated Floor Hamstring Stretch
1 Set x 10 Reps
Straddle Stretch
1 Set x 10 Reps
Hip Stretch
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Shell Stretch
1 Set x 10 Reps
Kneeling Lat Stretch
1 Set
Shoulder Stretch
1 Set x 10 Reps
Chest and Shoulder Stretch
1 Set x 10 Reps
Runner's Stretch
1 Set x 10 Reps
Toe Touch Stretch
1 Set x 10 Reps
Kickboxing
3 Sets
Sun
Active Recovery (Optional)
Est. 0 min
17 exercises
Walking
1 Set
Hamstring Stretch
1 Set x 10 Reps
Seated Floor Hamstring Stretch
1 Set x 10 Reps
Straddle Stretch
1 Set x 10 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 10 Reps
Hip Stretch
1 Set x 10 Reps
Back Stretch
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Shell Stretch
1 Set x 10 Reps
Kneeling Lat Stretch
1 Set
Kneeling Forearm Stretch
1 Set
Shoulder Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Bicep Stretch
1 Set x 10 Reps
Chest and Shoulder Stretch
1 Set x 10 Reps
Runner's Stretch
1 Set x 10 Reps
Toe Touch Stretch
1 Set x 10 Reps
