4 Day Upper/Lower Muscle and Power Routine

Google Sheet Workout Export

By Suman Roy

Experience Advanced (3+ years)
Time 65 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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 strength, higher for hypertrophy) organized into an upper/lower split. Two upper and two lower splits also ensure each muscle group gets optimal frequency per week for fast progress. Intermediates looking to build muscle and power simultaneously will want to give this workout a try.


NOTES:

1. Stretch adequately before starting the workout in order to prevent chances of injury.

2. You can replace an exercise from the list from time to time, but it should hit the same muscle group as the exercise which you want to replace.

3. Never compromise form just for the sake of completing a set. 

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Weighted Pullup
4 setsAMAP reps120s
2.Standing Barbell Military Press (AKA Overhead Press)
5 sets5 reps150s
3.Barbell Pendlay Row
4 sets6 reps150s
4.Dumbbell Lateral Raise
3 sets10 reps60s
5.Bent Over Dumbbell Rear Delt Raise With Head On Bench
3 sets10 reps60s
6.Barbell Shrug Behind The Back

See Exercise Notes

3 setsAMAP reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
5 sets5 reps180s
2.Barbell Deadlift
3 sets6 reps180s
3.Dumbbell Lunges
3 sets10 reps60s
4.Single Leg Hip Bridge

See Exercise Notes

3 sets10-12 reps30s
5.Plank
3 sets60s45s
6.Side Plank
3 sets60s45s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Close-Grip Chinup
3 setsAMAP reps90s
2.Lat Pulldown
3 sets10-12 reps60s
3.One-Arm Bent-Over Dumbbell Row

See Exercise Notes

3 sets10-12 reps60s
4.Neutral-Grip Dumbbell Incline Bench Press
3 sets8-10 reps90s
5.Single Arm Cable Lateral Raise (Crossbody)
3 sets12-15 reps30s
6.Bent Over Low Pulley Rear Delt Fly
3 sets12-15 reps30s
7.Incline Cable Tricep Extension (rope extension)
2 sets15 reps45s
8.Alternating Incline Dumbbell Biceps Curl
2 sets15 reps45s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Crossed-Arm Barbell Front Squat
4 sets8 reps120s
2.Barbell Romanian Deadlift
3 sets8-10 reps60s
3.Dumbbell Step-Up

See Exercise Notes

3 sets10 reps60s
4.45 Degree Leg Press
3 sets12-15 reps90s
5.Lying Leg Curls
3 sets12-15 reps45s
6.Smith Machine Calf Raise
3 sets12-15 reps60s
7.Kneeling Ab Wheel
3-4 sets10-15 reps45s

Date Created: 11/30/2018, UTC


Last Updated: 10/27/2021, UTC





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