4 Day A Week Routine

4 Day A Week Routine

The first set should be a warm-up (15-20 reps), followed by a heavier warm-up. The next three sets must be intense and hard. Try and make the third set the heaviest and complete until total failure. The fourth set will be a little less weight, but still until total failure. Keep your rep range between 6-10 for all sets.

You'll have noticed that some exercises also work other bodyparts, this is intended. Don't train forearms too hard, otherwise your grip strength will be reduced dramatically.

Avoid the temptation to add sets or exercises to this routine. Avoid this routine for the first 6 months of training. Lower the sets in your next workout if you find you are still sore 3 days after working that muscle.


Exercise Sets Repetitions
Barbell Squat 5 6-10
Military Press                 5 6-10
Lateral Raise 5 6-10
Crunches 3 6-10


Exercise Sets Repetitions
Bench Press 5 6-10
Wide Grip Lat Pulldown   5 6-10
Barbell Row
5 6-10
Standing Calf Raise 5 6-10


Exercise Sets Repetitions
Deadlifts 5 6-10
Dumbbell shrug              5 6-10
Crunches 3 6-10


Exercise Sets Repetitions
Triceps Dips 4 6-10
Close Grip Bench Press 4 6-10
Barbell Curl 4 6-10
Hammer Curl 4 6-10
Seated Calf Raise 5 6-10