Caleb’s 4 Day Modified
Bulking
Advanced
None
Plan Details
The Caleb’s 4 Day Modified routine by K_Lifts is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A good balance between the Push Pull Leg and the ‘Bro Split’. It’s perfect for those who lead a busy life, you can be out of the gym with a good warm up within the hour. This split is a 4 day split, which I perform over 5 days so I can hit each body part twice within a 7 day window. E.g. every 5th day start back on workout 1, then day 1 the following week will be day 2. Alternatively the plan could be used as a 4 day or 6. Each Day has 2 options, to keep the plan interesting. Only has two working sets per exercise so go hard don’t leave much in the tank, RIR of 1 to 2 on compounds and 0 to 1 on isolation.
Routine detail
Day 1
Chest and Triceps
Est. 0 min
7 exercises
Barbell Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Dip
2 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Day 1
Chest and Triceps Q
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Deep Push-Up
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 8 Reps
Cable Tricep Kickback
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Day 2
Back and Biceps
Est. 0 min
7 exercises
Barbell Bent-Over Row
2 Sets x 8 Reps
Pendlay Row
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Cable Calf Raise
2 Sets x 8 Reps
Day 2
Back and Biceps Q
Est. 0 min
7 exercises
Pull-Up
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Pulldown (Underhand)
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Day 3
Shoulders and Neck
Est. 0 min
7 exercises
Barbell Military Press (Seated)
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 8 Reps
Weight Plate Shrug
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Day 3
Shoulders and Neck Q
Est. 0 min
7 exercises
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Day 4
Legs
Est. 0 min
7 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 8 Reps
Cable Calf Raise
2 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Day 4
Legs Q
Est. 0 min
7 exercises
Sumo Deadlift
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Cable Hip Abduction
4 Sets x 8 Reps
