Chill 4 days per week routine

Experience a balanced and effective 16-week training program with the Chill 4 Days Per Week Routine, designed to fit seamlessly into your lifestyle. Each week, you'll target major muscle groups with a variety of exercises, including cable and barbell movements, ensuring comprehensive strength development. This program is perfect for those looking to build muscle while maintaining a manageable workout schedule. Equip yourself with a full gym and get ready to elevate your fitness journey!

Get strong and jacked with old school bodybuilding training, high volume bro split

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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

Week 13

Week 14

Week 15

Week 16

Seated Row (Cable)

Lat Pulldown

Underhand Lat Pulldown

Deadlift (Barbell)

Bent Over Row (Barbell)

T-Bar Row

Back

Bench Press (Barbell)

Incline Bench Press (Barbell)

Neutral Grip Dumbbell Bench Press

Chest Press (Machine)

Chest

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Alternating Dumbbell Curl

Lying Tricep Extension (Barbell)

Hammer Curl

French Press

Reverse Bicep Curl (Dumbbell)

Arms

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Legs

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