UP PHAT 4 DAY SPLIT
Bulking
Advanced
Dumbbell
Plan Details
The UP PHAT 4 DAY SPLIT routine by Munkee is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Basis of Power Hypertrophy Adaptive Training compounded into 4 days. Additional focus on: Arms, Glutes and Side Laterals Additional Notes: Speed Sets 1st hypertrophy excercise -No failure first 2 weeks -Failure only last set -Deload after 6 weeks
Routine detail
Mon
bike
Est. 32 min
1 exercise
Indoor Cycling
1 Set
Tue
Power Lower Body
Est. 72 min
7 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Romanian Deadlift
5 Sets x 6 Reps
Hack Squat
4 Sets x 7 Reps
Machine Back Extension
4 Sets x 7 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 12 Reps
Wed
Power Upper Body
Est. 66 min
6 exercises
Barbell Incline Bench Press
5 Sets x 6 Reps
Weighted Pull-Up
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Thu
bike
Est. 32 min
1 exercise
Indoor Cycling
1 Set
Fri
Hypertrophy Lower Body
Est. 64 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Sat
Upper Body Hypertrophy
Est. 62 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
cable flies
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Sat
bike
Est. 32 min
1 exercise
Indoor Cycling
1 Set
Sun
bike
Est. 32 min
1 exercise
Indoor Cycling
1 Set
