KB 4-Day Split
Bulking
Advanced
Machine strength
Plan Details
The KB 4-Day Split routine by kbcolon is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Tri
Est. 73 min
10 exercises
Bench Push-Up
2 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Ab Crunch, Hammer Strength
2 Sets x 20 Reps
Day 2
Back, Bis
Est. 95 min
11 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
7 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Seated Leg Tuck
2 Sets x 40 Reps
Ab Crunch, Hammer Strength
2 Sets x 20 Reps
Day 3
Shoulders, Abs
Est. 92 min
11 exercises
Leverage Shoulder Press
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Ab Crunch, Hammer Strength
2 Sets x 20 Reps
Bench Weighted Decline Crunch
2 Sets x 20 Reps
Day 4
Legs, Low Back
Est. 84 min
11 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Hack Calf Raise
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Back Hyperextension
2 Sets x 20 Reps
Bench Oblique Crunch
2 Sets x 20 Reps
Plank
1 Set
Upward Facing Dog
2 Sets x 12 Reps
Day 5
HIIT/Cardio
Est. 66 min
6 exercises
Treadmill Sprint HIIT
8 Sets x 3 Reps
Walking
1 Set
Elliptical Training
4 Sets
Stationary Bike
4 Sets
Step Machine
4 Sets
7 Minute Workout
1 Set
