Free personalized workout plan

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

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

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

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

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Lower A

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ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps180s
2. Barbell Deadlift3 sets6 reps180s
3. Dumbbell Lunges
Dumbbell Lunges
3 sets10 reps60s
4. Single Leg Hip Bridge3 sets10 - 12 reps30s
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. Plank3 sets60 reps45s
6. General Side Plank
General Side Plank
3 sets60s45s

Date Created: 11/30/18, 11:13 AM


Last Updated: 9/12/20, 9:38 PM

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