4 Day Workout Routine for Size

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:


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


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


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


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)

You might also like : The 8 Best Lean-Muscle Building Foods

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