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My 4 Day Routine #1 - Strength and Muscle
by Akitowa
60 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 14, 2024 12:44
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Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
2B
Lat Pulldown
3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
4B
Skull Crusher
3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
4 Sets
8-10 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Leg Extension
3 Sets
8-10 Reps
4A
Standing Calf Raise
4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
4A
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4B
Seated Row (Cable)
3 Sets
8-10 Reps
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Leg Curl
4 Sets
8-10 Reps
3B
Standing Calf Raise
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-10 Reps
4B
Abs Crunch (Bodyweight)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4A
Overhead Press (barbell - Paused)
3 Sets
5-8 Reps
4B
Seated Row (Cable)
3 Sets
8-12 Reps
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Standing Calf Raise
3 Sets
8-12 Reps
4
Leg Press
4 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
2B
Lat Pulldown
3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
4B
Skull Crusher
3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
4 Sets
8-10 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Leg Extension
3 Sets
8-10 Reps
4A
Standing Calf Raise
4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4A
Overhead Press (barbell - Paused)
3 Sets
5-8 Reps
4B
Seated Row (Cable)
3 Sets
8-12 Reps
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Standing Calf Raise
3 Sets
8-12 Reps
4
Leg Press
4 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
2B
Lat Pulldown
3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
4B
Skull Crusher
3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
4 Sets
8-10 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Leg Extension
3 Sets
8-10 Reps
4A
Standing Calf Raise
4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4A
Overhead Press (barbell - Paused)
3 Sets
5-8 Reps
4B
Seated Row (Cable)
3 Sets
8-12 Reps
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Standing Calf Raise
3 Sets
8-12 Reps
4
Leg Press
4 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
2B
Lat Pulldown
3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
4B
Skull Crusher
3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
4 Sets
8-10 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Leg Extension
3 Sets
8-10 Reps
4A
Standing Calf Raise
4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4A
Overhead Press (barbell - Paused)
3 Sets
5-8 Reps
4B
Seated Row (Cable)
3 Sets
8-12 Reps
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Standing Calf Raise
3 Sets
8-12 Reps
4
Leg Press
4 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
2B
Lat Pulldown
3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
4B
Skull Crusher
3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
4 Sets
8-10 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Leg Extension
3 Sets
8-10 Reps
4A
Standing Calf Raise
4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4A
Overhead Press (barbell - Paused)
3 Sets
5-8 Reps
4B
Seated Row (Cable)
3 Sets
8-12 Reps
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Standing Calf Raise
3 Sets
8-12 Reps
4
Leg Press
4 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
2B
Lat Pulldown
3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
4B
Skull Crusher
3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
4 Sets
8-10 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Leg Extension
3 Sets
8-10 Reps
4A
Standing Calf Raise
4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4A
Overhead Press (barbell - Paused)
3 Sets
5-8 Reps
4B
Seated Row (Cable)
3 Sets
8-12 Reps
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Standing Calf Raise
3 Sets
8-12 Reps
4
Leg Press
4 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
2B
Lat Pulldown
3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
4B
Skull Crusher
3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
4 Sets
8-10 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Leg Extension
3 Sets
8-10 Reps
4A
Standing Calf Raise
4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4A
Overhead Press (barbell - Paused)
3 Sets
5-8 Reps
4B
Seated Row (Cable)
3 Sets
8-12 Reps
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Standing Calf Raise
3 Sets
8-12 Reps
4
Leg Press
4 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
2B
Lat Pulldown
3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
4B
Skull Crusher
3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
4 Sets
8-10 Reps
3A
Leg Curl
3 Sets
8-10 Reps
3B
Leg Extension
3 Sets
8-10 Reps
4A
Standing Calf Raise
4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps