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ZSFB 4 Day
by Zack S.
4 athletes joined
Program Description
Full Body 4 Day Workout For powerlifting and aesthetics
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 04, 2024 11:17
Last Edited
Jun 02, 2024 04:22
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Leg Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
2
Preacher Curl (Barbell)
3 Sets
10 Reps
3
Reverse Dumbell Fly
3 Sets
15 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5A
Standing Calf Raise
4 Sets
25 Reps
5B
Hammer Curl
3 Sets
15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Wrist Curls
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Deadlift (Barbell)
5 Sets
3 Reps
4A
Standing Calf Raise
4 Sets
25 Reps
4B
Skull Crusher
3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
15 Reps