UPDATED 4 DAY ROTATION

Transform your upper body with the UPDATED 4 DAY ROTATION program! Over 18 weeks, you'll engage in a dynamic 6-day weekly routine focused on building strength and definition in your arms. This program features a variety of exercises, including Alternating Dumbbell Curls and JM Presses, designed to maximize muscle engagement and promote growth. Perfect for those with a garage gym setup, this plan will help you achieve your fitness goals while keeping your workouts fresh and challenging. Get ready to sculpt your arms and elevate your lifting game!

To build as much strength and muscle as humanly possible

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Rear Delt Row

Lateral Raise (Cable)

Face Pull

Shrug (Barbell)

Pull-Up (Bodyweight)

Front Raise

Lat Pulldown

Kelso Shrug

Straight Arm Pulldown

Neck Curl

High Bar Squat (Barbell)

Good Morning

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Hamstring Curl

Reverse Lunge (Dumbbell)

Rear Delt Fly (Cable)

Chest Fly (Cable)

Pendlay Row

Bench Press (Paused)

Incline Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

Alternating Dumbbell Curl

Single Arm Pushdown

Hammer Curl (Dumbbell)

JM Press (Smith Machine)

Incline Curl (Dumbbell)

Lying Tricep Extension (Barbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Rack Pull (Barbell)

Lying Pullover (Cable)

Deadlift (Barbell)

Front Squat (Barbell)

Shrug Row

Seated Front Raise

Single Arm Cable Front Raise

Back Extension (Weighted)

Forward Lunge

Pallof Press

Reverse Abs Crunch (Bodyweight)

Romanian Deadlift (Barbell)

Single Leg Press

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