4 day split - 3
Bulking
Advanced
Barbell
Plan Details
The 4 day split - 3 routine by mazzuste is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The routine can be used during 3 or 4 days during the week. Personally, I work on it 4 days a week. How to workout: - Chest+Triceps=A - Legs+Shoulders=B - Back+Biceps=C Week 1: Day 1 -> A Day 2 -> B Day 3 -> C Day 4 -> A Week 2: Day 1 -> B Day 2 -> C Day 3 -> A Day 4 -> B Etc..
Routine detail
Day 1
Chest+Upper Back
Est. 42 min
6 exercises
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Barbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Pullover
4 Sets x 14,12,10,8 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 14,12,10,8 Reps
Pull-Up
3 Sets x 15 Reps
Day 2
Shoulders+Arms
Est. 43 min
7 exercises
Barbell Military Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 14,12,10,8 Reps
Barbell Upright Row
3 Sets x 12,10,8 Reps
Barbell Preacher Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14,12,10,8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 14,12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 14,12,10,8 Reps
Day 3
Legs+Lower Back
Est. 48 min
7 exercises
Barbell Deep Squat
5 Sets x 14,12,10,8,6 Reps
Barbell Lunge
5 Sets x 14,12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 14,12,10,8 Reps
Cable Seated Row
4 Sets x 14,12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
