4 Day Bodybuilding Prep Workout (Phase 2)

By Team SAN

	Intermediate (2-3 years)
	99 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Squat Rack, Bodyweight, Leg Extension Machine, Lying Leg Curl Machine, Smith Machine, Incline Bench, Seated Calf Raise Machine, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, EZ Bar, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Row Cable Machine, Triangle Lat/Low Row Attachment, Preacher Curl Bench, Pull up bar Show More

Average Exertion

Average Cardio Intensity

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 maximize muscle growth. This greater variety and higher volume will introduce new stimuli for your muscles to adapt to and result in greater growth than before. Once you complete this phase, its encouraged to go back to phase one, continuing to improve on your PR's from last cycle.

Description

Week 1 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

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	10 reps	60s
2.Sissy Squat	1 set	10 reps	60s
3.Leg Extensions	1 set	8-10 reps	60s
4.Stiff-Legged Barbell Deadlift	3 sets	10 reps	60s
5.Lying Leg Curls	1 set	8-10 reps	60s
6.Standing Machine Calf Raise	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	3 sets	10 reps	60s
10.Incline Dumbbell Flye	1 set	8-10 reps	60s
11.Barbell Bench Press	2 sets	6-9 reps	60s
12.Cable Crossovers (upper chest)	1 set	8-10 reps	60s
13.EZ-Bar Skullcrusher	3 sets	10 reps	60s
14.Standing Barbell Military Press (AKA Overhead Press)	1 set	8-10 reps	60s
15.Rope Cable Triceps Extension	1 set	8-10 reps	60s

Day 2 - Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1.Lat Pulldown	3 sets	10 reps	60s
2.Bent-Arm Dumbbell Pullover	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	1 set	8-10 reps	60s
6.Barbell Shrug	2 sets	8-10 reps	60s
7.Standing Dumbbell Press	3 sets	10 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 reps	60s
11.Alternating Incline Dumbbell Biceps Curl	1 set	10-12 reps	60s
12.EZ Bar Spider Curl	1 set	8-10 reps	60s
13.Hanging Leg Raise	2 sets	10-12 reps	60s
14.Crunches	2 sets	10-12 reps	60s

Day 4 - Thursday - Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	10 reps	60s
2.Sissy Squat	1 set	10 reps	60s
3.Leg Extensions	1 set	8-10 reps	60s
4.Stiff-Legged Barbell Deadlift	3 sets	10 reps	60s
5.Lying Leg Curls	1 set	8-10 reps	60s
6.Standing Machine Calf Raise	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	3 sets	10 reps	60s
10.Incline Dumbbell Flye	1 set	8-10 reps	60s
11.Barbell Bench Press	2 sets	6-9 reps	60s
12.Cable Crossovers (upper chest)	1 set	8-10 reps	60s
13.EZ-Bar Skullcrusher	3 sets	10 reps	60s
14.Standing Barbell Military Press (AKA Overhead Press)	1 set	8-10 reps	60s
15.Rope Cable Triceps Extension	1 set	8-10 reps	60s

Day 5 - Friday - Workout B

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Exercise	Sets	Reps	Rest
1.Lat Pulldown	3 sets	10 reps	60s
2.Bent-Arm Dumbbell Pullover	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	1 set	8-10 reps	60s
6.Barbell Shrug	2 sets	8-10 reps	60s
7.Standing Dumbbell Press	3 sets	10 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 reps	60s
11.Alternating Incline Dumbbell Biceps Curl	1 set	10-12 reps	60s
12.EZ Bar Spider Curl	1 set	8-10 reps	60s
13.Hanging Leg Raise	2 sets	10-12 reps	60s
14.Crunches	2 sets	10-12 reps	60s

Date Created: 5/7/2018, UTC

Last Updated: 10/1/2021, UTC

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