4 splitted days / 5 trainings in a week / 2 body parts per training
Bulking
Advanced
Machine strength
Plan Details
The 4 splitted days / 5 trainings in a week / 2 body parts per training routine by versz is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
1. Chest/Front and side delta
Est. 66 min
8 exercises
Barbell Bench Press
5 Sets x 7 Reps
Smith Machine Incline Bench Press
5 Sets x 7 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 7 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 2
2. Back/Rear deltas
Est. 71 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
3. Biceps / Triceps
Est. 82 min
10 exercises
Barbell Curl
5 Sets x 7 Reps
Machine Dip
5 Sets x 7 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 4
4. Legs
Est. 55 min
6 exercises
Smith Machine Squat
6 Sets x 7 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Decline Crunch
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 12 Reps
