4 day split - bulking
Bulking
Advanced
Barbell
Plan Details
The 4 day split - bulking routine by mazzuste is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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..
Routine detail
Day 8
Legs+Triceps
Est. 54 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 8
Chest+Biceps
Est. 46 min
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Day 8
Back+Shoulders
Est. 49 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
