Engel 4er Split
Bulking
Advanced
Machine strength
Plan Details
The Engel 4er Split routine by mantuerk is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
New Workout
Est. 0 min
8 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Day 2
New Workout
Est. 0 min
10 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Push Press Behind the Neck
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Day 3
New Workout
Est. 0 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Day 4
New Workout
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
