Copy of Lean size builder - Upper/Lower 4d
Bulking
Beginner
None
Plan Details
The Copy of Lean size builder - Upper/Lower 4d routine is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Goal: Build Lean Muscle Frequency: 4 Days/Week Split: Upper/Lower Training Focus: Moderate weight (65–75% 1RM), 8–12 reps, 60–90s rest Editable: Set types, weights, rest timer
Routine detail
Mon
Upper A - Push focus
Est. 30 min
5 exercises
Barbell Bench Press
4 Sets x 5,8,8,8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Tue
Lower A - Strength
Est. 34 min
5 exercises
Hack Squat
4 Sets x 5,8,8,8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Thu
Upper B - Pull Focus
Est. 37 min
6 exercises
Pull-Up
4 Sets x 4 Reps
Barbell Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Rear Delt Row
3 Sets x 12,8,6 Reps
Barbell Curl
3 Sets x 10 Reps
Fri
Lower B Volume & Glutes
Est. 29 min
5 exercises
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 20,12,8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
