4 Day Routine
Bulking
Beginner
Body
Plan Details
The 4 Day Routine routine by kayresjay is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
Chest and Triceps
Est. 31 min
4 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 41 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Superman
3 Sets
Cable V-Bar Row
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 53 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
TRX Lunge
3 Sets x 8 Reps
TRX Hamstring Curl
3 Sets x 8 Reps
Sat
Abs
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
