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4x Full Body + Arms
by Nathaniel G.
1 athletes joined
Program Description
High frequency full body
Program Overview
Level
Advanced
Goal
Powerbuilding, Bodybuilding, Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 01, 2024 09:28
Last Edited
Jun 01, 2024 01:39
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Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
2 Sets
10 Reps
@9
2
Seated Hamstring Curl
2 Sets
15 Reps
@9
3
Bent Over Row (Barbell)
2 Sets
12 Reps
@9
4
Chest Press (Machine)
2 Sets
15 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5B
Shrug (Barbell)
2 Sets
15 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9
Day 2
1
Overhead Press (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
3
Pull-Up (Weighted)
2 Sets
10 Reps
@10
4
Dip (Weighted)
2 Sets
12 Reps
@9
5A
Hip Adductor (Machine)
2 Sets
12 Reps
@9
5B
Sissy Squat
2 Sets
12 Reps
@10
6
Seated Calf Raise
2 Sets
12 Reps
@9
Day 3
1
Hammer Curl
2 Sets
12 Reps
@9
2
JM Press
2 Sets
10 Reps
@9
3
Incline Curl (Dumbbell)
2 Sets
15 Reps
@9
4
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
5
Wrist Curls
2 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
10 Reps
@9
2
Seated Row (Cable)
2 Sets
12 Reps
@9
3
Platz Squat
2 Sets
12 Reps
@9
4
Back Extension (Weighted)
2 Sets
12 Reps
@9
5A
Lat Prayer
2 Sets
12 Reps
@9
5B
Pull-Up (Band)
2 Sets
@9
6
Straight Leg Calf Raise
2 Sets
15 Reps
@9
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
12 Reps
@9
3
Hip Thrust (Barbell)
2 Sets
12 Reps
@9
4
Leg Extension
2 Sets
20 Reps
@9
5A
Y Raise
2 Sets
12 Reps
@9
5B
Face Pull
2 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9
6B
Skull Crusher
2 Sets
10 Reps
@9
Day 1
1
Hack Squat
3 Sets
10 Reps
@9
2
Seated Hamstring Curl
2 Sets
15 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
4
Chest Press (Machine)
3 Sets
15 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5B
Shrug (Barbell)
2 Sets
15 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
10 Reps
@10
4
Dip (Weighted)
3 Sets
12 Reps
@9
5A
Hip Adductor (Machine)
2 Sets
12 Reps
@9
5B
Sissy Squat
2 Sets
12 Reps
@10
6
Seated Calf Raise
2 Sets
12 Reps
@9
Day 3
1
Hammer Curl
3 Sets
12 Reps
@9
2
JM Press
3 Sets
10 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
15 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Wrist Curls
3 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9
3
Platz Squat
3 Sets
12 Reps
@9
4
Back Extension (Weighted)
2 Sets
12 Reps
@9
5A
Lat Prayer
2 Sets
12 Reps
@9
5B
Pull-Up (Band)
2 Sets
@9
6
Straight Leg Calf Raise
2 Sets
15 Reps
@9
Day 5
1
Lat Pulldown
3 Sets
15 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5A
Y Raise
2 Sets
12 Reps
@9
5B
Face Pull
2 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9
6B
Skull Crusher
2 Sets
10 Reps
@9
Day 1
1
Hack Squat
3 Sets
10 Reps
@10
2
Seated Hamstring Curl
3 Sets
15 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@10
4
Chest Press (Machine)
3 Sets
15 Reps
@10
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5B
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
20 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Pull-Up (Weighted)
3 Sets
10 Reps
@10
4
Dip (Weighted)
3 Sets
12 Reps
@10
5A
Hip Adductor (Machine)
3 Sets
12 Reps
@9
5B
Sissy Squat
3 Sets
12 Reps
@10
6
Seated Calf Raise
3 Sets
12 Reps
@9
Day 3
1
Hammer Curl
4 Sets
12 Reps
@10
2
JM Press
4 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Wrist Curls
4 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
4 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Seated Row (Cable)
3 Sets
12 Reps
@10
3
Platz Squat
3 Sets
12 Reps
@10
4
Back Extension (Weighted)
3 Sets
12 Reps
@10
5A
Lat Prayer
3 Sets
12 Reps
@10
5B
Pull-Up (Band)
3 Sets
@10
6
Straight Leg Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
15 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
20 Reps
@10
5A
Y Raise
3 Sets
12 Reps
@9
5B
Face Pull
3 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
6B
Skull Crusher
3 Sets
10 Reps
@9
Day 1
1
Hack Squat
4 Sets
10 Reps
@10
2
Seated Hamstring Curl
3 Sets
15 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
12 Reps
@10
4
Chest Press (Machine)
4 Sets
15 Reps
@10
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5B
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
20 Reps
@10
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
3
Pull-Up (Weighted)
4 Sets
10 Reps
@10
4
Dip (Weighted)
4 Sets
12 Reps
@10
5A
Hip Adductor (Machine)
3 Sets
12 Reps
@9
5B
Sissy Squat
3 Sets
12 Reps
@10
6
Seated Calf Raise
3 Sets
12 Reps
@9
Day 3
1
Hammer Curl
4 Sets
12 Reps
@10
2
JM Press
4 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
4 Sets
15 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
@10
2
Seated Row (Cable)
4 Sets
12 Reps
@10
3
Platz Squat
4 Sets
12 Reps
@10
4
Back Extension (Weighted)
4 Sets
12 Reps
@10
5A
Lat Prayer
3 Sets
12 Reps
@10
5B
Pull-Up (Band)
3 Sets
@10
6
Straight Leg Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown
4 Sets
15 Reps
@10
2
Incline Chest Press (Machine)
4 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
4
Leg Extension
4 Sets
20 Reps
@10
5A
Y Raise
3 Sets
12 Reps
@9
5B
Face Pull
3 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
6B
Skull Crusher
3 Sets
10 Reps
@9
Day 1
1
Hack Squat
2 Sets
10 Reps
@10
2
Seated Hamstring Curl
2 Sets
15 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
12 Reps
@10
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
5B
Shrug (Barbell)
2 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
20 Reps
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
10 Reps
@10
4
Dip (Weighted)
2 Sets
12 Reps
@10
5A
Hip Adductor (Machine)
2 Sets
12 Reps
@10
5B
Sissy Squat
2 Sets
12 Reps
@10
6
Seated Calf Raise
2 Sets
12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
12 Reps
@10
2
JM Press
2 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
15 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
5
Wrist Curls
2 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
10 Reps
@10
2
Seated Row (Cable)
2 Sets
12 Reps
@10
3
Platz Squat
2 Sets
12 Reps
@10
4
Back Extension (Weighted)
2 Sets
12 Reps
@10
5A
Lat Prayer
2 Sets
12 Reps
@10
5B
Pull-Up (Band)
2 Sets
@10
6
Straight Leg Calf Raise
2 Sets
15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
20 Reps
@10
5A
Y Raise
2 Sets
12 Reps
@10
5B
Face Pull
2 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
6B
Skull Crusher
2 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
10 Reps
@10
2
Seated Hamstring Curl
3 Sets
15 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@10
4
Chest Press (Machine)
3 Sets
15 Reps
@10
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5B
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
20 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Pull-Up (Weighted)
3 Sets
10 Reps
@10
4
Dip (Weighted)
3 Sets
12 Reps
@10
5A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
5B
Sissy Squat
3 Sets
12 Reps
@10
6
Seated Calf Raise
3 Sets
12 Reps
@10
Day 3
1
Hammer Curl
4 Sets
12 Reps
@10
2
JM Press
4 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
4 Sets
15 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@10
5
Wrist Curls
4 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
4 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Seated Row (Cable)
3 Sets
12 Reps
@10
3
Platz Squat
3 Sets
12 Reps
@10
4
Back Extension (Weighted)
3 Sets
12 Reps
@10
5A
Lat Prayer
3 Sets
12 Reps
@10
5B
Pull-Up (Band)
3 Sets
@10
6
Straight Leg Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
15 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
20 Reps
@10
5A
Y Raise
3 Sets
12 Reps
@10
5B
Face Pull
3 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6B
Skull Crusher
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
5 Sets
10 Reps
@10
2
Seated Hamstring Curl
3 Sets
15 Reps
@10
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@10
4
Chest Press (Machine)
5 Sets
15 Reps
@10
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5B
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
20 Reps
@10
Day 2
1
Overhead Press (Barbell)
5 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@10
3
Pull-Up (Weighted)
3 Sets
10 Reps
@10
4
Dip (Weighted)
3 Sets
12 Reps
@10
5A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
5B
Sissy Squat
3 Sets
12 Reps
@10
6
Seated Calf Raise
3 Sets
12 Reps
@10
Day 3
1
Hammer Curl
5 Sets
12 Reps
@10
2
JM Press
5 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
4 Sets
15 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
10 Reps
@10
2
Seated Row (Cable)
5 Sets
12 Reps
@10
3
Platz Squat
3 Sets
12 Reps
@10
4
Back Extension (Weighted)
3 Sets
12 Reps
@10
5A
Lat Prayer
3 Sets
12 Reps
@10
5B
Pull-Up (Band)
3 Sets
@10
6
Straight Leg Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown
5 Sets
15 Reps
@10
2
Incline Chest Press (Machine)
5 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
5 Sets
12 Reps
@10
4
Leg Extension
3 Sets
20 Reps
@10
5A
Y Raise
3 Sets
12 Reps
@10
5B
Face Pull
3 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6B
Skull Crusher
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
2 Sets
10 Reps
@8
2
Seated Hamstring Curl
2 Sets
15 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
12 Reps
@8
4
Chest Press (Machine)
2 Sets
15 Reps
@8
5A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5B
Shrug (Barbell)
2 Sets
15 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@8
Day 2
1
Overhead Press (Barbell)
2 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
3
Pull-Up (Weighted)
2 Sets
10 Reps
@8
4
Dip (Weighted)
2 Sets
12 Reps
@8
5A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
5B
Sissy Squat
2 Sets
12 Reps
@8
6
Seated Calf Raise
2 Sets
12 Reps
@8
Day 3
1
Hammer Curl
2 Sets
12 Reps
@8
2
JM Press
2 Sets
10 Reps
@8
3
Incline Curl (Dumbbell)
2 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@8
5
Wrist Curls
2 Sets
15 Reps
@8
6
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
10 Reps
@8
2
Seated Row (Cable)
2 Sets
12 Reps
@8
3
Platz Squat
2 Sets
12 Reps
@8
4
Back Extension (Weighted)
2 Sets
12 Reps
@8
5A
Lat Prayer
2 Sets
12 Reps
@8
5B
Pull-Up (Band)
2 Sets
@8
6
Straight Leg Calf Raise
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@8
2
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
2 Sets
12 Reps
@8
4
Leg Extension
2 Sets
20 Reps
@8
5A
Y Raise
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
20 Reps
@8
6A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
6B
Skull Crusher
2 Sets
10 Reps
@8