4day exp version 3

Unlock your potential with the **4day exp** program, designed for intermediate lifters looking to elevate their strength and physique in just one week. This four-day split combines bodybuilding and powerbuilding techniques, utilizing a full gym to maximize muscle engagement across all major groups. Each session is packed with a variety of exercises, including deadlifts, squats, and overhead presses, ensuring a comprehensive approach to building strength and size. Get ready to challenge yourself and see real results!

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Week 1

Leg Extension

Seated Hamstring Curl

Calf Raise (Machine)

Seated Overhead Press (Dumbbell)

Bicep Curl (Barbell)

Chest Supported Row (Machine)

Pullover (Dumbbell)

Cable Crunch

Preacher Curl (Dumbbell)

French Press

Chest Fly (Cable)

Lateral Raise (Cable)

Squat (Smith Machine)

Standing Behind Neck Shoulder Press (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Wrist Curls

High Bar Squat (Barbell)

Shrug (Barbell)

JM Press (Smith Machine)

Upright Row (Barbell)

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