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Bodybuilding 4 day workout routine

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With this routine, you will have three days rest per week and four training days total. While this sounds pretty easy, if you attack the weights with intensity, you’ll see dramatic changes. Stick to reps schemes between 6-10 for each set. You can easily modify this program to meet your specific needs by adding sets and different exercises.  

CYCLE: Four Day Split , Three Days Off

LEVEL: Intermediate

GOAL: Muscle Size

 

Monday: Chest/Biceps

Chest

bulletBench Presses 3 sets warm up
bulletBench Presses 3 sets
bulletIncline Dumbbell Bench Presses 3 sets
bulletIncline Flyes 3 sets

Biceps

bulletBarbell Curls 3 sets
bulletDumbbell Curls 3 sets
bulletConcentration Curls 3 sets

 

Tuesday: LEGS

Hamstrings

bulletSeated Leg Curls 3 sets
bulletStiff Leg Deadlift 3 sets

Quads

bulletSquats 3 sets
bulletLeg Press 3 sets
bulletLeg Extensions 3 sets

Calf

bulletStanding Calf Raise 3 sets
bulletSeated Calf Raise 2 sets

 

Wednesday: OFF

 

Thursday: Back

Back

bulletPullups 3 sets for warmup
bulletBarbell Rows 3 sets
bulletOne Arm Dumbbell Rows 3 sets
bulletBarbell Shrugs 3 sets

 

Friday: OFF

 

Saturday: Shoulders/Triceps

Shoulders

bulletDumbbell Press 3 sets warmup
bulletDumbbell Press 3 sets
bulletFront Smith Press 3 sets
bulletBent Over Dumbbell Laterals 3 sets

Triceps

bulletCable Pushdowns 3 sets
bulletClose Grip Bench Press 3 sets

 

Sunday: OFF


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