Bulking Routine - 4 Day Split
Bulking
Advanced
Machine strength
Plan Details
The Bulking Routine - 4 Day Split routine by Issaac is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I've used this routine to add some serious muscle. Use weights that push your limits but not to heavy that your form starts to drop.
Routine detail
Day 1
Legs
Est. 59 min
7 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12,12,20,20 Reps
Day 2
Chest & Triceps
Est. 60 min
9 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Hammer Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbell Incline Pullover
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
Shoulders & Abs
Est. 53 min
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 4
Back & Biceps
Est. 56 min
8 exercises
Barbell Deadlift
4 Sets x 10,8,6,6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
