Better than 4th
Bulking
Advanced
Machine strength
Plan Details
The Better than 4th routine by meganehrenberg is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legz
Est. 107 min
30 exercises
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Hip Adduction
1 Set x 8 Reps
Machine Hip Abduction
1 Set x 8 Reps
Machine Hip Adduction
1 Set x 8 Reps
Machine Hip Abduction
1 Set x 8 Reps
Machine Hip Adduction
1 Set x 8 Reps
Machine Hip Abduction
1 Set x 8 Reps
Machine Hip Adduction
1 Set x 8 Reps
Machine Hip Abduction
1 Set x 8 Reps
Hack Squat
4 Sets x 8 Reps
Smith Machine Split Squat
1 Set x 8 Reps
Barbell Kneeling Squat
1 Set x 8 Reps
Smith Machine Split Squat
1 Set x 8 Reps
Barbell Kneeling Squat
1 Set x 8 Reps
Smith Machine Split Squat
1 Set x 8 Reps
Barbell Kneeling Squat
1 Set x 8 Reps
Smith Machine Split Squat
1 Set x 8 Reps
Barbell Kneeling Squat
1 Set x 8 Reps
fire hydrant
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Kettlebell Front Squat
4 Sets x 10 Reps
Day 2
Back and shoulders
Est. 110 min
33 exercises
Cable Seated Row
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Cable Standing Row
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Cable Standing Row
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Cable Standing Row
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Cable Standing Row
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 3
HIIT - 2 mins base, 1 min all outs
Est. 79 min
18 exercises
Treadmill Running
1 Set
Rowing
1 Set
Push-Up
1 Set x 15 Reps
Jump Squat
1 Set x 15 Reps
Dumbbell Tricep Extension
1 Set x 15 Reps
Dumbbell Step-Up
1 Set x 15 Reps
Push-Up
1 Set x 12 Reps
Jump Squat
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Step-Up
1 Set x 12 Reps
Push-Up
1 Set x 8 Reps
Jump Squat
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbbell Step-Up
1 Set x 8 Reps
Push-Up
1 Set x 6 Reps
Jump Squat
1 Set x 6 Reps
Dumbbell Tricep Extension
1 Set x 6 Reps
Dumbbell Step-Up
1 Set x 6 Reps
Day 4
Booty (wide stance leg press)
Est. 71 min
8 exercises
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Glute Kickback
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Donkey kick
4 Sets x 10 Reps
Day 5
Chest and arms
Est. 122 min
30 exercises
Tricep Push-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Barbell Incline Bench Press
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Barbell Incline Bench Press
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Barbell Incline Bench Press
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Machine Reverse Fly
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Machine Reverse Fly
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Machine Reverse Fly
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Machine Reverse Fly
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
reverse cable curls
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Day 6
abs and cardio HIIT
Est. 54 min
4 exercises
Decline Crunch
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Treadmill Running
1 Set
