Mikaels 4-dages program
Bulking
Advanced
None
Plan Details
The Mikaels 4-dages program routine by MikaelHultengren is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This 3-day split routine (v.3) is an advanced program that eliminates all of the guess work for you. It is a complete, full body plan that requires only a pair of dumbbells, a bench and stability ball for one exercise. If no ball is available to you, simply use a bench. The program description looks like this: Day 1: Chest/Shoulder/Tricep 10 exercises, session length is 71-minutes, 3 sets x 8-10 repetitions. Day 2: Back/Bicep/Forearm 10 exercises, 69-minutes session, 3-4 sets each x 8-10 repetitions. Day 3: Legs/Calf/Core 10 exercises, 60-minute session, 3 sets x 8-12 repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Upper Body A
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 2
Lower Body A
Est. 0 min
9 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Cable Side Bend
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Day 3
Upper Body B
Est. 0 min
10 exercises
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Day 4
Lower Body B
Est. 0 min
7 exercises
Smith Machine Split Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Cable Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
