Bulk 4 day split
General
Beginner
Barbell
Plan Details
The Bulk 4 day split routine by MuntakeLali is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Dead Lift day
Est. 45 min
7 exercises
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 2
Chest/Arms
Est. 101 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Day 3
Sqaut day
Est. 39 min
6 exercises
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell 1/4 Squat
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
