Men's 4 Day Full Body Pt. 2

Transform your physique with the 4 Day Dial program, a comprehensive 12-week bodybuilding journey designed for intermediate lifters. This program features four focused workouts each week, each lasting around 70 minutes, targeting all major muscle groups to maximize hypertrophy and strength. With access to a full gym, you'll utilize a variety of equipment to sculpt and define your body. Get ready to dial in your training and achieve the results you've been striving for!

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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

Incline Bench Press (Smith Machine)

Seated Row (Cable)

Pec Deck (Machine)

Straight Arm Pulldown

Back Extension (Weighted)

Hanging Toes To Bar

Lateral Raise (Machine)

Seated Bayesian Curl

Overhead Tricep Extension (Cable)

Single Leg Calf Raise (Bodyweight)

Seated Hamstring Curl

Pendulum Squat

Chest Press (Machine)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Cable)

Leg Extension

Cable Crunch

Lying Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Preacher Curl (Machine)

Lying Leg Curl

Standing Calf Raise

Single Leg Press

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