Full Body 4 Day
Bulking
Beginner
Machine strength
Plan Details
The Full Body 4 Day routine by gokoboz is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day-1
Est. 100 min
17 exercises
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Seated Overhead Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
1 Set x 8 Reps
Smith Machine Squat
1 Set x 8 Reps
Day 2
Day-2
Est. 109 min
17 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
