My 4 day split
Bulking
Intermediate
Machine strength
Plan Details
The My 4 day split routine by riheff is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2.) For Pull-Ups, if you feel like increasing your intensity for this workout, you can perform Weighted Pull-Ups. This will help build strength in the lat muscles and force more out of you to perform the reps necessary.
Routine detail
Day 1
Chest
Est. 37 min
6 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Barbell Decline Bench Press
1 Set
Dumbbell Decline Bench Press
1 Set
Dip
3 Sets x 12 Reps
Day 2
Legs
Est. 39 min
5 exercises
Barbell Squat
1 Set
Machine Leg Press
1 Set
Hack Squat
1 Set
Dumbbell Lunge
1 Set
Machine Seated Calf Raise
1 Set
Day 3
BACK
Est. 55 min
7 exercises
Barbell Deadlift
1 Set
Cable Seated Row
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Barbell Incline Bench Pull
1 Set
T Bar Row
1 Set
Dumbbell One-Arm Row
1 Set
Pull-Up
1 Set
Day 4
Shoulders
Est. 24 min
5 exercises
Dumbbell Shoulder Shrug
1 Set
Dumbbell Seated Shoulder Press
1 Set
Dumbbell Lateral Raise
1 Set
Dumbbell Bent-Over Raise
1 Set
Dumbbell One-Arm Front Raise
1 Set
