MB-New Wave 1-4 Day Split
Bulking
Advanced
Machine strength
Plan Details
The MB-New Wave 1-4 Day Split routine by matt195 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Two heavy days followed by two hypertrophy days surrounded by cardio/yoga days.
Routine detail
Day 1
MB-New Wave 1-4 Day Split-Upper Heavy
Est. 54 min
11 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Upright Row
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 5 Reps
Cable Reverse Curl
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Hammer Curl
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 5 Reps
Day 2
MB-New Wave 1-4 Day Split-Lower Heavy
Est. 60 min
12 exercises
Crunch
2 Sets x 5 Reps
Air Bike
2 Sets x 5 Reps
Reverse Crunch
2 Sets x 5 Reps
Oblique Crunch
2 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Machine Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 5 Reps
Machine Ab Crunch
4 Sets x 5 Reps
Day 3
MB-New Wave 1-4 Day Split-Cardio and Yoga
Est. 63 min
2 exercises
Elliptical Training
1 Set
Yoga
1 Set
Day 4
MB-New Wave 1-4 Day Split-Upper Hypertrophy
Est. 67 min
12 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 5
MB-New Wave 1-4 Day Split-Lower Hypertrophy
Est. 53 min
10 exercises
Hanging Leg Raise
2 Sets x 10 Reps
Hanging Knee Raise (Rotational)
2 Sets x 10 Reps
Bench Leg Raise (Supine)
2 Sets x 10 Reps
Sit-Up
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Judo Flip
4 Sets x 10 Reps
Day 6
MB-New Wave 1-4 Day Split-Cardio and Yoga
Est. 63 min
2 exercises
Elliptical Training
1 Set
Yoga
1 Set
