logo
Simple 4 Day Program
by Dzan
3 athletes joined
Program Description
This program is made for people who like to keep it simple in the gym Split: Chest, shoulders, biceps & triceps Legs & back Each muscle group technically has 9 sets per week so as long as you push yourself this is going to be plenty Can add abs/calves at the end of the workout (leg raises, cable crunch, standing calf raise) Compound exercises are 8-9 RPE Isolations 9-10 RPE Chin ups should be done weighted after you can do more than 12 reps bodyweight Incline barbell bench press should be done with a close grip (hands shoulder width apart) to put more emphasis on the triceps while still targeting the chest Workouts should take around an hour or even less if you preform supersets (eg. skullcrushers and ez bar curls) This program can and should be done for more than 12 weeks
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 30, 2024 01:00
Last Edited
Jun 14, 2024 08:56
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
3
Single Arm Pushdown
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
12-16 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Lateral Raise (Cable)
3 Sets
12-16 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
12-16 Reps