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4 Day Upper/Lower Muscle and Power Routine

By Suman Roy

Experience
Intermediate (2-3 years)
Time
79 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength
Equipment
Ab Wheel, Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 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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Monday - Upper Body A

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Weighted Pullup▶
1. Weighted Pullup
4 sets, AMAP reps, (rest 120s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
2. Standing Barbell Military Press (AKA Overhead Press)
5 sets, 5 reps, (rest 150s)
Show Alternative Exercises
Pendlay Row demonstrationPlay Pendlay Row demonstration
3. Pendlay Row
4 sets, 6 reps, (rest 150s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
4. Dumbbell Lateral Raise
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstrationPlay Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstration
5. Bent Over Dumbbell Rear Delt Raise With Head On Bench
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug Behind The Back demonstrationPlay Barbell Shrug Behind The Back demonstration
6. Barbell Shrug Behind The Back
3 sets, AMAP reps, (rest 60s)
Aim for a total of 40-50 reps in your 3 sets
Show Alternative Exercises

Tuesday - Lower A

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 sets, 6 reps, (rest 180s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3. Dumbbell Lunges
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4. Single Leg Hip Bridge
3 sets, 10 - 12 reps, (rest 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.
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
5. Plank
3 sets, 60 reps, (rest 45s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
6. Side Plank
3 sets, 60s, (rest 45s)
Show Alternative Exercises

Thursday - Upper Body B

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Close-Grip Chinup demonstrationPlay Close-Grip Chinup demonstration
1. Close-Grip Chinup
3 sets, AMAP reps, (rest 90s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2. Lat Pulldown
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3. One-Arm Bent-Over Dumbbell Row
3 sets, 10 - 12 reps, (rest 60s)
Perform 10-12 reps each side
Show Alternative Exercises
Neutral-Grip Dumbbell Incline Bench Press demonstrationPlay Neutral-Grip Dumbbell Incline Bench Press demonstration
4. Neutral-Grip Dumbbell Incline Bench Press
3 sets, 8 - 10 reps, (rest 90s)
Show Alternative Exercises
Single Arm Cable Lateral Raise (Crossbody) demonstrationPlay Single Arm Cable Lateral Raise (Crossbody) demonstration
5. Single Arm Cable Lateral Raise (Crossbody)
3 sets, 12 - 15 reps, (rest 30s)
Show Alternative Exercises
Bent Over Low Pulley Rear Delt Fly demonstrationPlay Bent Over Low Pulley Rear Delt Fly demonstration
6. Bent Over Low Pulley Rear Delt Fly
3 sets, 12 - 15 reps, (rest 30s)
Show Alternative Exercises
Incline Cable Tricep Extension (rope extension)▶
7. Incline Cable Tricep Extension (rope extension)
2 sets, 15 reps, (rest 45s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
8. Alternating Incline Dumbbell Biceps Curl
2 sets, 15 reps, (rest 45s)
Show Alternative Exercises

Friday - Lower Body B

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Crossed-Arm Barbell Front Squat▶
1. Crossed-Arm Barbell Front Squat
4 sets, 8 reps, (rest 120s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2. Romanian Deadlift
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Step-Up▶
3. Dumbbell Step-Up
3 sets, 10 reps, (rest 60s)
Perform 10 reps each leg.
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4. 45 Degree Leg Press
3 sets, 12 - 15 reps, (rest 90s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
6. Smith Machine Calf Raise
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Kneeling Ab Wheel▶
7. Kneeling Ab Wheel
3 - 4 sets, 10 - 15 reps, (rest 45s)
Show Alternative Exercises

Date Created: 11/30/2018, UTC


Last Updated: 9/12/2020, UTC

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