My 4 Day Routine #1 - Strength and Muscle

by Akitowa

64 athletes joined

Program Description

Gain strength and muscle through progressive overload with weight and/or volume.

Program Overview

Level

Novice, Intermediate, Advanced

Goal

Bodybuilding, Athletics, Powerlifting, Muscle & Sculpting

Equipment

Garage Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Dec 19, 2023 09:36

Last Edited

Jun 26, 2024 03:28

Day 3

Bench Press (Barbell)

4 Sets

8 Reps

Chest Fly (Machine)

3 Sets

8-10 Reps

Lat Pulldown

3 Sets

8-10 Reps

Pull-Up (Bodyweight)

3 Sets

5-8 Reps

Lateral Raise (Dumbbell)

3 Sets

5-10 Reps

Bicep Curl (Barbell)

3 Sets

8-10 Reps

Skull Crusher

3 Sets

8-10 Reps

Day 4

Deadlift (Barbell)

4 Sets

3-5 Reps

Lunge (Barbell)

4 Sets

8-10 Reps

Leg Curl

3 Sets

8-10 Reps

Leg Extension

3 Sets

8-10 Reps

Standing Calf Raise

4 Sets

8-12 Reps

Abs Crunch (Weighted)

4 Sets

8-12 Reps

Day 1

Bench Press (Barbell)

4 Sets

5 Reps

Dip (Weighted)

4 Sets

8-10 Reps

Pull-Up (Bodyweight)

3 Sets

6-10 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

8 Reps

Seated Row (Cable)

3 Sets

8-10 Reps

Seated Dumbbell Curl

3 Sets

8-10 Reps

Tricep Rope Push Down (Cable)

3 Sets

10-12 Reps

Day 2

Squat (Barbell)

4 Sets

5 Reps

Deadlift (Barbell)

3 Sets

3-5 Reps

Leg Curl

4 Sets

8-10 Reps

Standing Calf Raise

4 Sets

8-12 Reps

Leg Press

4 Sets

8-10 Reps

Abs Crunch (Bodyweight)

4 Sets

8-12 Reps