MSH 4 Split
Bulking
Intermediate
Dumbbell
Plan Details
The MSH 4 Split routine by Hairy_dude is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back
Est. 50 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Day 3
Chest
Est. 45 min
7 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Day 5
Legs
Est. 44 min
8 exercises
Mountain Climber
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Prisoner Squat
2 Sets x 20 Reps
Day 6
Arms
Est. 46 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
