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richardlcorp
4 Day Split
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 4 Day Split routine by richardlcorp is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
4 day split focuses on working the upper body and lower body proportionally. ...
Any
Any
Any
Any
Lower Body
Est time: 88 min
12 exercises
Smith Machine Squat
Upper Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Overhead Squat
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Smith Machine Front Squat
Upper Legs
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Smith Machine Split Squat
Glutes
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Machine Calf Press
Lower Legs
Sets
3
Reps
30
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
30
Interval
00:00
Rest Time
01:00
Smith Machine Reverse Calf Raise
Lower Legs
Sets
3
Reps
30
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
2
Reps
1
Interval
00:00
Rest Time
01:00
Parallel Bar Leg Raise
Abs
Sets
1
Reps
25
Interval
00:00
Rest Time
01:00
Stability Ball Crunch
Abs
Sets
1
Reps
25
Interval
00:00
Rest Time
01:00
Medicine Ball Decline Two-Arm Overhead Throw
Abs
Sets
1
Reps
25
Interval
00:00
Rest Time
01:00
Barbell Ab Rollout (Kneeling)
Abs
Sets
1
Reps
25
Interval
00:00
Rest Time
01:00
