4 Day Bodybuilding Prep Workout (Phase 2)

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

115 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

This 4 day workout is the second phase of a 10 week workout program designed to build muscle. During this phase, you'll focus on a greater variety of exercises and incorporate much greater volume to m

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

115 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Workout A

Day 2: Tuesday - Workout B

Day 3: Rest

Day 4: Thursday - Workout A

Day 5: Friday - Workout B

Day 6: Rest

Day 7: Rest

Week 1

Monday - Workout A

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	10, 6 - 9, 6 - 9 reps	60s
2. Sissy Squat The Science Gym Exercise - B.w. Sissy squat by The Science Gym	1 set	10 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	1 set	8 - 10 reps	60s
4. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	10, 6 - 9, 6 - 9 reps	60s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	1 set	8 - 10 reps	60s
6. Standing Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	2 sets	8 - 10 reps	60s
7. Donkey Calf Raise ▶	1 set	8 - 10 reps	60s
8. Seated Calf Raise Machine ▶	1 set	8 - 10 reps	60s
9. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	10, 6 - 9, 6 - 9 reps	60s
10. Dumbbell Fly On Incline Bench ▶	1 set	8 - 10 reps	60s
11. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	2 sets	6 - 9 reps	60s
12. Cable Crossovers (upper chest) ▶	1 set	8 - 10 reps	60s
13. EZ-Bar Skullcrusher ▶	3 sets	10, 6 - 9, 6 - 9 reps	60s
14. Standing Barbell Military Press (AKA Overhead Press) ▶	1 set	8 - 10 reps	60s
15. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	1 set	8 - 10 reps	60s

Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	10, 6 - 9, 6 - 9 reps	60s
2. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	1 set	8 - 10 reps	60s
3. Underhand-Grip Lat Pulldown ▶	1 set	8 - 10 reps	60s
4. Seated Cable Row ▶	2 sets	6 - 9 reps	60s
5. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	1 set	8 - 10 reps	60s
6. Barbell Shrug Barbell Shrugs by Avid Fitness	2 sets	8 - 10 reps	60s
7. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3 sets	10, 1, 6 - 9 reps	60s
8. Side Lying Rear Delt Fly (on Flat Bench) ▶	1 set	8 - 10 reps	60s
9. Dumbbell Lateral Raise ▶	1 set	8 - 10 reps	60s
10. Barbell Biceps Curl ▶	3 sets	10, 6 - 9, 6 - 9 reps	60s
11. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	1 set	10 - 12 reps	60s
12. Spider Curl BB Preacher Spider Curls by Avid Fitness	1 set	8 - 10 reps	60s
13. Hanging Leg Raise ▶	2 sets	10 - 12 reps	60s
14. Crunches ▶	2 sets	10 - 12 reps	60s

Thursday - Workout A

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	10, 6 - 9, 6 - 9 reps	60s
2. Sissy Squat The Science Gym Exercise - B.w. Sissy squat by The Science Gym	1 set	10 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	1 set	8 - 10 reps	60s
4. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	10, 6 - 9, 6 - 9 reps	60s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	1 set	8 - 10 reps	60s
6. Standing Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	2 sets	8 - 10 reps	60s
7. Donkey Calf Raise ▶	1 set	8 - 10 reps	60s
8. Seated Calf Raise Machine ▶	1 set	8 - 10 reps	60s
9. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	10, 6 - 9, 6 - 9 reps	60s
10. Dumbbell Fly On Incline Bench ▶	1 set	8 - 10 reps	60s
11. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	2 sets	6 - 9 reps	60s
12. Cable Crossovers (upper chest) ▶	1 set	8 - 10 reps	60s
13. EZ-Bar Skullcrusher ▶	3 sets	10, 6 - 9, 6 - 9 reps	60s
14. Standing Barbell Military Press (AKA Overhead Press) ▶	1 set	8 - 10 reps	60s
15. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	1 set	8 - 10 reps	60s

Friday - Workout B

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Exercise	Sets	Reps	Rest
1. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	10, 6 - 9, 6 - 9 reps	60s
2. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	1 set	8 - 10 reps	60s
3. Underhand-Grip Lat Pulldown ▶	1 set	8 - 10 reps	60s
4. Seated Cable Row ▶	2 sets	6 - 9 reps	60s
5. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	1 set	8 - 10 reps	60s
6. Barbell Shrug Barbell Shrugs by Avid Fitness	2 sets	8 - 10 reps	60s
7. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3 sets	10, 1, 6 - 9 reps	60s
8. Side Lying Rear Delt Fly (on Flat Bench) ▶	1 set	8 - 10 reps	60s
9. Dumbbell Lateral Raise ▶	1 set	8 - 10 reps	60s
10. Barbell Biceps Curl ▶	3 sets	10, 6 - 9, 6 - 9 reps	60s
11. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	1 set	10 - 12 reps	60s
12. Spider Curl BB Preacher Spider Curls by Avid Fitness	1 set	8 - 10 reps	60s
13. Hanging Leg Raise ▶	2 sets	10 - 12 reps	60s
14. Crunches ▶	2 sets	10 - 12 reps	60s

4 Day Bodybuilding Prep Workout (Phase 2)

Workout Overview

Week 1

Week 1

Monday - Workout A

Tuesday - Workout B

Thursday - Workout A

Friday - Workout B

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