4 day split - bulking
Shared By : mazzuste VIP
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 3 / 207

Average Rating

0

0 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

The routine can be used during 3 or 4 days during the week. Personally, I work on it 4 days a week.
How to workout:
- Chest+Biceps=A
- Back+Shoulders=B
- Legs+Triceps=C

Week 1:
Day 1 -> A
Day 2 -> B
Day 3 -> C
Day 4 -> A

Week 2:
Day 1 -> B
Day 2 -> C
Day 3 -> A
Day 4 -> B

Etc..

Day 8 Back+Shoulders
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 6 5 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Shoulders

Barbell Rear Delt Row Barbell Rear Delt Row 60 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart
Day 8 Chest+Biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 6 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 0 sec 8 3 Progress Chart

Chest

Push Up Push Up 60 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 60 sec 8 3 Progress Chart
Day 8 Legs+Triceps
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 6 5 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart