3-day-workout


4 Day Workout Routine

The 4 day workout routine is designed for intermediate to advanced bodybuilders who want to increase their size. Before running this routine a good strength base needs to be developed or you’ll end up overtrained very easy.

With the 4 day workout routine you’ll focus on working each muscle group only once a week. This will allow sufficient time for recovery and growth. Workout days will be Monday,Tuesday,Thursday and Friday and you should take the weekends off.

The repetitions will be in the 5-10 range. Keep in these rep ranges and use the heaviest weights you can control with good form and full range of motion. Also you will want to increase the weight progressively on every set.This doesn’t need to be a big increase in weight. You should work to failure only on last set of every exercise.If you can’t increase the weight on the last set, try to squeeze another rep or two to get to failure.

Warm up good before doing the big multi joint exercises.Do 2-3 sets of light squatting before doing the work sets.Do 2-3 sets of light bench pressing before doing the work sets.The same goes for the deadlifts,shoulder presses and bench presses.

The 4 day workout split:

Monday

Legs                             Sets and Reps

Squat                             10, 8, 6, 5, 5
Leg curl                          10, 8, 6, 5, 5
Leg press                        10, 8, 6
Abs                                15,15,15

Tuesday

Chest/Triceps               Sets and Reps

Incline Bench Press            10, 8, 6, 5
Dumbbell Bench Press        10, 8, 6
Dumbbell Fly                     10, 8, 6
Close Grip Bench Press       10, 8, 6, 5

Thursday

Back/Biceps                  Sets and Reps

Deadlifts                          5, 5, 5, 5 (heavy)
Pull Ups                           10, 8, 6, 5
Dumbbell Row                  10, 8, 6, 5
Barbell Curl                       8, 8, 8

Friday

Shoulders                      Sets and Reps

Standing Overhead press   10,8,6
Lateral Raise                     10,8,8
Bent lateral raise               10,8,8
Abs                                 15,15,15

During this workout routine, the protein intake should be around 1.5 grams per pound.Try to get at lest 8 hours of sleep every night and reduce the cardio to two 30-minute sessions a week (you can try doing cardio on Wednesday and Saturday)


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