Big 4 Alshure
Bulking
Advanced
Barbell
Plan Details
The Big 4 Alshure routine by MasterfulStu is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
focusing on the big 3 lifts (+ overhead press) to hit main and accessory lifts towards bigger lift numbers
Routine detail
Day 1
Deadlift Day
Est. 46 min
9 exercises
Dumbell Swing
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Ab Variation
5 Sets x 8 Reps
Smith Machine Hip Thrusts
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Ab Variation
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Bridge
3 Sets
Day 2
Bench Press Day
Est. 51 min
9 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Oblique Variation
5 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Oblique Variation
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 3
Squat Day
Est. 52 min
9 exercises
Depth Jump Leap
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Ab Variation
5 Sets x 8 Reps
Box Jump Multiple Response
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Ab Variation
4 Sets x 8 Reps
Split Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 4
Overhead Day
Est. 50 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Oblique Variation
5 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Z Press
4 Sets x 8 Reps
Oblique Variation
4 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Landmine Alternating Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
