4 Day Bulking Split - Tom Liu
Bulking
Intermediate
Body
Plan Details
The 4 Day Bulking Split - Tom Liu routine by peazfool is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A: Shoulders/Legs B: Back/Triceps C: Chest/Biceps D: Cardio (Basketball/Tennis/Dancing/etc) Abs and cardio on at least two of your rest days, I try to hit three a week. Feel free to add more leg lifts on shoulder day. I did not include leg extensions because they're terrible for your knees. DO NOT DO THEM! I like this routine because it focuses on compound lifts, and hits each group more than just once a week. For example, you can do overhead press on Monday and incline bench on Friday. This way, you are able to work in two front delt exercises a week, but still get at least 72 hours of recovery. Feel free to switch up bicep/tricep workouts, though I like doing biceps with chest and triceps with back. This way you are also able to hit those twice a week (indirectly through compound chest and back lifts). The idea with the reps is that you are bulking on higher weights each time. For example, if you are benching 135 lbs. for 10 reps, you should move up to 145 for 8 reps, 155 for 6, etc. (just as an example).
Routine detail
Mon
Shoulders/Legs/Abs
Est. 126 min
20 exercises
Stationary Bike
1 Set
Bodyweight Lunge
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Press
3 Sets x 12,10,8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10,8,8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 60 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
1 Set x 50 Reps
Wed
Back/Triceps
Est. 157 min
17 exercises
Recumbent Bike
1 Set
Running
1 Set
Elliptical Training
1 Set
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Plank
2 Sets
Dip
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Air Bike
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Sat
Chest/Biceps/Abs
Est. 164 min
25 exercises
Running
1 Set
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10,8,8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10,8,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Incline One-Arm Fly on Stability Ball
3 Sets x 8 Reps
Bent Knee Windshield Wipers
3 Sets
Any
Assessment
Est. 48 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Any
knee rehab
Est. 74 min
13 exercises
Bodyweight Wall Squat
2 Sets x 60 Reps
Bodyweight Side Lunge
1 Set x 5 Reps
Bench Dip
3 Sets x 8 Reps
Forward Step-Up
2 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
1 Set x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leg Raise
2 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Side-Lying Hip Flexor
2 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
Basketball
Est. 219 min
10 exercises
Running
1 Set
Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Any
Abs 1
Est. 108 min
40 exercises
90/90 crunch
1 Set
Accordian Crunches
2 Sets
Air Bike
3 Sets x 100 Reps
B2B pass
2 Sets
Cross Body Crunch
1 Set
Crunch
1 Set x 50 Reps
Flutter Kicks
1 Set
Jackknife Sit-Up
1 Set
Leg Pull-In
1 Set
Leg Raise
1 Set
Side Plank
1 Set x 1 Rep
Mountain Climbers
1 Set
Oblique Crunch
1 Set
One Up Two Down
1 Set
Plank
2 Sets
Forearm Plank with Hip Abduction
1 Set x 1 Rep
Recliner Elbow To Knee Tucks
1 Set
Reverse Crunch
1 Set
Scissor Kick
1 Set
Scissors
1 Set
Seated Around The World
2 Sets
Side Bridge
1 Set
Side Plank Lifts
2 Sets
Standing Ab Twists
1 Set
Tuck Planks (opposite side)
1 Set
Twisting Pistons
1 Set
Twisted "T" Planks
1 Set
V-Up
1 Set
Stability Ball Crunch
1 Set
Stability Ball Hand and Foot Exchange
1 Set
Stability Ball Plank
1 Set
Stability Ball Pull-In
1 Set x 8 Reps
Stability Ball Leg Lift
1 Set x 8 Reps
Stability Ball Pull-In
1 Set
Physioball Around the World
1 Set
Stability Ball V-Up
1 Set x 8 Reps
Cross Hop Planks
3 Sets
Seated Tornado Chops
1 Set
Shin Scrapers
1 Set
Cross Hop Planks
1 Set
Any
tennis
Est. 62 min
1 exercise
Running
3 Sets
Any
Upper body push
Est. 38 min
3 exercises
Sit-Up
2 Sets x 53 Reps
Push-Up
2 Sets x 42 Reps
Running
3 Sets
Any
pushups pullups squats
Est. 30 min
5 exercises
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Any
Abs 2
Est. 16 min
6 exercises
Canoe Crunch
1 Set
Floor to Wall Plank Hops
1 Set
Figure 8s
1 Set
Wall Tuck Planks
1 Set
Side Plank Lifts
2 Sets
Around the World Crunch
3 Sets
Any
Yoga
Est. 52 min
1 exercise
Yoga
1 Set
