4 Day Upper/Lower Muscle and Power Routine

By Suman Roy

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

79 minutes

Genders

Male

Goals

Build Muscle (Male)

Gain Strength (Male)

Description

This 4 day routine focuses on both building muscle and strength to build serious size that packs a punch. To accomplish this, this workout incorporates a variety of rep ranges (lower range for strengt

Source

myworkouts

Equipment

Ab Wheel, Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

79 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Gain Strength (Male)

Description

Equipment

Ab Wheel, Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Weight Plate

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Upper Body A

Day 2: Tuesday - Lower A

Day 3: Rest

Day 4: Thursday - Upper Body B

Day 5: Friday - Lower Body B

Day 6: Rest

Day 7: Rest

Week 1

Monday - Upper Body A

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Exercise	Sets	Reps	Rest	Notes
1. Weighted Pullup ▶	4 sets	AMAP reps	120s
2. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	5 reps	150s
3. Pendlay Row Nubreed 90 - Pendlay Rows by Nubreed Nutrition	4 sets	6 reps	150s
4. Dumbbell Lateral Raise ▶	3 sets	10 reps	60s
5. Bent Over Dumbbell Rear Delt Raise With Head On Bench Bent-Over Dumbbell Rear Delt Raise Wtih Head On Bench by My PT Hub	3 sets	10 reps	60s
6. Barbell Shrug Behind The Back TRAPS - Barbell Shrug Behind the Back - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	AMAP reps	60s	Aim for a total of 40-50 reps in your 3 sets

Tuesday - Lower A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	5 reps	180s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	6 reps	180s
3. Dumbbell Lunges ▶	3 sets	10 reps	60s
4. Single Leg Hip Bridge Single Leg Glute Bridge by Avid Fitness	3 sets	10 - 12 reps	30s	Focus on contracting the glute and hamstring muscles at the top of the movement. Hold the contraction for a second or two before coming back down.
5. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60 reps	45s
6. General Side Plank ▶	3 sets	60s	45s

Thursday - Upper Body B

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Exercise	Sets	Reps	Rest	Notes
1. Close-Grip Chinup ▶	3 sets	AMAP reps	90s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	10 - 12 reps	60s
3. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	10 - 12 reps	60s	Perform 10-12 reps each side
4. Neutral-Grip Dumbbell Incline Bench Press Neutral Grip Incline Dumbbell Bench Press - Viking Strength Systems by Viking Strength Systems	3 sets	8 - 10 reps	90s
5. Single Arm Cable Lateral Raise (Crossbody) Single Arm Cable Lateral Raise by Avid Fitness	3 sets	12 - 15 reps	30s
6. Bent Over Low Pulley Rear Delt Fly SHOULDERS/DELTS (REAR) - Bentover Low Pulley Cable Cross Over by Dr Saranjeet Singh	3 sets	12 - 15 reps	30s
7. Incline Cable Tricep Extension (rope extension) ▶	2 sets	15 reps	45s
8. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	2 sets	15 reps	45s

Friday - Lower Body B

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Exercise	Sets	Reps	Rest	Notes
1. Crossed-Arm Barbell Front Squat ▶	4 sets	8 reps	120s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	8 - 10 reps	60s
3. Dumbbell Step-Up ▶	3 sets	10 reps	60s	Perform 10 reps each leg.
4. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	12 - 15 reps	90s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	12 - 15 reps	45s
6. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 - 15 reps	60s
7. Kneeling Ab Wheel ▶	3 - 4 sets	10 - 15 reps	45s