4 day split beginner
Bulking
Beginner
None
Plan Details
The 4 day split beginner routine by Arbab2 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
nice basic workouts for beginners 4 days per week focusing on strenght and compound movements. use enough protein and sleep to see maximum results
Routine detail
Day 1
Chest and Triceps
Est. 58 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Back and Biceps
Est. 55 min
7 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Day 3
Legs
Est. 54 min
6 exercises
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 4
Shoulders
Est. 57 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 10 Reps
