4 days split training
Bulking
Intermediate
None
Plan Details
The 4 days split training routine by Seraphiina is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body workout with 20 minutes of cardio. Splitting legs, chest/back, arms/ shoulders. One core exercises every training session. Focusing on strength so lower rep but higher weight. 2 minutes break between each set.
Routine detail
Day 1
Legs
Est. 68 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Day 2
Arms/shoulders
Est. 50 min
6 exercises
Barbell Upright Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Plank
1 Set
Indoor Cycling
1 Set
Day 3
Chest/ Back
Est. 106 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
Arms/shoulders 2
Est. 110 min
7 exercises
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 12 Reps
Stationary Bike
1 Set
