Free personalized workout plan

4 Day Full Body and Isolation Combo Routine

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

4 days

Time

57 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day workout routine combines a high volume push/pull/leg split with a full body workout day to maximize muscle growth. A combination of high volume and high intensity as well as compound and is

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Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar, Trap Bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

57 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day workout routine combines a high volume push/pull/leg split with a full body workout day to maximize muscle growth. A combination of high volume and high intensity as well as compound and is

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar, Trap Bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Back and Biceps

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ExerciseSetsRepsRestNotes
1. Chin-up
Chin-up
3 sets10, 8, 6 reps60s
2. Lying T-Bar Row3 sets10 reps60s
3. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets10 reps60s
4. One-Arm Bent-Over Dumbbell Row3 sets10 reps60s
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 reps60s
6. Standing Hammer Curl3 sets10 reps60s

Wednesday - Chest, Shoulders, and Triceps

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Start this workout with exercises that target the muscle group you want to prioritize: chest or shoulders. For a balanced approach, switch the order every week!

ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets10 reps60s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 reps60s
3. Barbell Incline Bench Press3 sets10 reps60s
4. Face Pull
Face Pull
3 sets10 reps60s
5. Dumbbell Bench Press
Dumbbell Bench Press
3 sets10 reps60s
6. Incline Skullcrusher
Incline Skullcrusher
3 sets10 reps60s
7. Straight Bar Tricep Extension3 sets10 reps60s

Friday - Full Body

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Date Created: 4/10/18, 12:27 AM


Last Updated: 9/12/20, 9:35 PM

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