Four Day Split
Bulking
Intermediate
Dumbbell
Plan Details
The Four Day Split routine by Olyy is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Back
Est. 65 min
9 exercises
Barbell Deadlift
8 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Rest
1 Set
Any
Shoulders and Biceps
Est. 72 min
10 exercises
Barbell Military Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Rest
1 Set
Any
Chest and Triceps
Est. 55 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Plank
1 Set
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 8 Reps
Rest
1 Set
Any
Legs
Est. 67 min
9 exercises
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Sit-Up
3 Sets x 20 Reps
Rest
1 Set
