Hazeem 4 days program

Training program targting people intermediate level which they cannot train more than 4 days build it up based on alot of studies and techniques

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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

Bent Over Row (Barbell)

Pull-Up (Assisted)

Bench Press (Barbell)

Dip (Bodyweight)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Upright Row (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher (Dumbbell)

Squat (Smith Machine)

Hack Squat

Leg Curl

Standing Calf Raise

full body 1 

Seated Row (Cable)

Incline Bench Press (Barbell)

Bent Over Row (Dumbbell)

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Tricep Rope Push Down (Cable)

full body 2 

Lat Pulldown (Close Grip)

Incline Cable Chest Press

Shoulder Press (Machine)

Concentration Curl

Bayesian Curl

Skull Crusher (Barbell)

Leg Extension

Stiff Leg Deadlift

full body 3 

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Tricep Kickback

Leg Press

Lying Leg Curl

full body 

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