4 Day Dial

Unleash your potential with the 4 Day Dial program, a 12-week bodybuilding journey designed for intermediate lifters. This program focuses on maximizing muscle growth and strength through four targeted workouts each week, each lasting around 60 minutes. Utilizing a full gym setup, you'll engage in a variety of exercises that challenge your limits and promote balanced development. Get ready to dial in your training and transform your physique!

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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)

Chin-Up (Weighted)

Lateral Raise (Machine)

Lying Leg Curl

Pendulum Squat

Standing Calf Raise

Full Body

Chest Press (Machine)

Chest Supported Row (Machine)

Dip (Weighted)

Lat Pulldown

Behind The Back Lateral Raise (Cable)

Abs Crunch (Machine)

Upper Body

Leg Press

Calf Raise (Leg Press)

Deadlift (Barbell)

Leg Raise (Captain's Chair)

Lower Body

Shoulder Press (Plate Loaded)

Rear Delt Fly (Cable)

Shoulders + Arms

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