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Home | Training and Nutrition | Workout Routines | 4 Day Training
4 Day Training Program
There is a huge variety of different workout routines, so the aim of the following routines is to act as a guideline rather than a fixed schedule.
To download the 4 Day Training Program in PDF format please click here
| Day 1 - Chest and Biceps | |||
| Exercise | Sets | Reps | |
| Barbell Bench Press | 4 | 10 | |
| Seated Chest Press | 3 | 14 | |
| Seated Dumbell Curl | 3 | 10 | |
| Standing EZ Curl | 3 | 10 | |
| Do 1 of the following Exercises | Sets | Reps | |
| Incline Dumbell Press | 3 | 10 | |
| Incline Barbell Press | 3 | 10 | |
| Incline Smith Machine Press | 3 | 10 | |
| Do 1 of the following Exercises | Sets | Reps | |
| Flat Dumbell Flyes | 3 | 10 | |
| Cable Crossover | 3 | 10 | |
| Do 1 of the following Exercises | Sets | Reps | |
| Dumbell Hammer Curl | 3 | 10 | |
| Cable Curl | 3 | 10 | |
| Day 2 - Legs | |||
| Exercise | Sets | Reps | |
| 20 Minutes Cardio | 3 | 10 | |
| Barbell Squat | 3 | 10 | |
| Leg Press | 3 | 10 | |
| Leg Extension | 3 | 10 | |
| Leg Curl | 3 | 10 | |
| Standing Calf Raise | 3 | 12 | |
| Leg Press Calf Raise | 3 | 12 | |
| Day 3 - Delts and Triceps | |||
| Exercise | Sets | Reps | |
| Dumbell Shoulder Press | 4 | 10 | |
| Dumbell Lateral Raise | 3 | 10 | |
| Barbell Upright Row | 3 | 10 | |
| Dips | 3 | 10 | |
| Tricep Pushdown | 3 | 10 | |
| Seated Tricep Extension | 3 | 10 | |
| Day 4 - Back and Abs | |||
| Exercise | Sets | Reps | |
| Lat Pull Down Back | 3 | 10 | |
| Hammer Pull Down | 3 | 10 | |
| Seated Row High-base Pulley | 3 | 10 | |
| Seated Row Low-base Pulley | 3 | 10 | |
| Crunches | 3 | 15 | |
| Hanging Leg Raises | 3 | 15 | |