4 Day Routine

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Monday
Wednesday
Friday
Saturday

Chest and Triceps 4 exercises, 31 mins

Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s

Back, Biceps, and Forearm 6 exercises, 41 mins

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Cable V-Bar Row	3x8 reps	rest: 60s

Shoulders and Legs 8 exercises, 53 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Abs 5 exercises, 35 mins

Oblique Crunch	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s