Program Description
4 day a week program that builds mastery in the 3 paths (calisthenics, bodybuilding, powerlifting)
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics, Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 17, 2025 06:08
- Last EditedJun 18, 2025 11:26

Summary
Transform your physique in just 12 weeks with the 4 Day Physique program! This structured plan focuses on a balanced split of upper and lower body workouts, emphasizing both push and pull movements to build strength and muscle definition. Train four days a week with a mix of compound lifts and bodyweight exercises, ensuring comprehensive development of all major muscle groups. Whether you're looking to enhance your strength or sculpt your body, this program is designed to push your limits and achieve real results. Get ready to elevate your training and see the changes you've been working for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Handstand Progression3 Sets
-
2A
Overhead Press (Barbell)4 Sets
-
2B
Bench Press (Dumbbell)4 Sets
-
3A
Bicep Curl (Dumbbell)3 Sets
-
3B
Pull-Up (Weighted)4 Sets
-
3C
Rear Delt Fly (Dumbbell)3 Sets
-
Day 2
1
Squat (Barbell)4 Sets
6-10 Reps
-
2
Deadlift (Barbell)4 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
AMRAP
-
4
Hamstring Curl3 Sets
AMRAP
-
5
Front Lever3 Sets
-
6
Hanging Leg Raise3 Sets
AMRAP
-
Day 3
1
Muscle Up3 Sets
AMRAP
-
2
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
3
Chin-Up (Weighted)3 Sets
6-10 Reps
-
4
T-Bar Row2 Sets
AMRAP
-
5
Dip (Weighted)2 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)3 Sets
AMRAP
-
Day 4
1
Squat (Barbell)4 Sets
5-8 Reps
-
2
Deadlift (Barbell)4 Sets
5-8 Reps
-
3A
Leg Extension3 Sets
AMRAP
-
3B
Hip Adductor (Machine)3 Sets
AMRAP
-
4
Oblique Crunch3 Sets
AMRAP
-