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 (pick any ab exercise here)- 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 (or face pulls) – 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 Wednesdays and Saturdays)
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Man,awesome web site you’ve got here. Plenty of very good content as well as useful insight!!! Do you offer any type of posts related to bodybuilding exercises for back?
hi. i have been on this routine for about 6 weeks now. getting on well and getting results. for how long should i keep on with this routine. and what do you proposed me afterwards. thanks
I would do about 10 weeks, rest for a week and then move to something more strength oriented for 8 weeks before returning to this again.
thanks. any routine you can propose me
what exactly does it mean by abs?
Any ab exercise you can do – crunches, leg raises, sit ups, ab wheel rolouts…anything. The important thing is to do some work for your abs at this point