Sandone‘s Full Body Split
Bulking
Intermediate
Machine strength
Plan Details
The Sandone‘s Full Body Split routine by SandoneAre is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full Body Workout, if you want to do more than the Starter workouts. You train your full body 2 times a week with at least 1 day rest between each Full body training (one break will be 2 days) You can raise your weights as high as you can beat. Control your breath, concentrate your movement at active and negative part of each exercise. You can use rest times from 60-180 seconds. Lower weights can be done with shorter rest time and higher weights need longer rest times. If you want to do more switch to my 6-7 day full body workout.
Routine detail
Day 1
Push
Est. 104 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Day 2
Pull / Legs
Est. 123 min
12 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Push
Est. 99 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Day 5
Pull / Legs
Est. 123 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
