Men's 4 Day Full Body

Transform your physique with the 4 Day Dial program, a comprehensive 16-week bodybuilding journey designed for intermediate lifters. This program features four focused workouts each week, each lasting around 60 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

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Pec Deck (Machine)

Straight Arm Pulldown

Back Extension (Weighted)

Hanging Toes To Bar

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Machine)

Hack Squat

Seated Hamstring Curl

Standing Calf Raise

Shoulder Press (Machine)

Lat Pulldown (Neutral Grip)

Bench Press (Dumbbell)

Rear Delt Fly (Cable)

Leg Extension

Cable Crunch

Tricep Rope Push Down (Cable)

Preacher Curl (Machine)

Lying Lateral Raise (Cable)

Pendulum Squat

Lying Leg Curl

Single Leg Calf Raise (Weighted)

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