Transform your physique with this comprehensive 12-week program designed to sculpt and strengthen your legs, arms, torso, and shoulders. Comprising four intense workout days each week, you'll engage in a variety of exercises, including barbell squats, hamstring curls, and incline curls, all tailored to maximize muscle growth and endurance. With a focus on both strength and hypertrophy, this program is perfect for those ready to push their limits and achieve noticeable results. Equip yourself with a full gym and get ready to elevate your training!

This program alternates between legs/arms and torso/shoulders. Generally, volume is lower than comparable programs, so Intensity should be kept high - focus on making the most of the sets. Can (and should) be tweaked to your individual goals.

FOUR DAY - LEGS/ARMS + TORSO/SHOULDERS

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

All exercises can be swapped for a similar variation 

Hamstring Curl

Squat (Barbell)

Reverse Lunge (Barbell)

Incline Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Bicep Curl (EZ Bar)

Lying Tricep Extension (Barbell)

Legs & Arms

Leg Extension

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Incline Bench Press (Barbell)

Lat Pulldown

Dip (Weighted)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Hanging Leg Raise

Overhead Press (Barbell)

Barbell Row

Bench Press (Close Grip)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Cable Crunch

undefined reviews for FOUR DAY - LEGS/ARMS + TORSO/SHOULDERS