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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
4 sets, AMAP reps, (rest 120s)
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Show Alternative Exercises
Pendlay Row demonstrationPlay Pendlay Row demonstration
4 sets, 6 reps, (rest 150s)
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Dumbbell Lateral Raise
3 sets, 10 reps, (rest 60s)
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Show Alternative Exercises
Barbell Shrug Behind The Back demonstrationPlay Barbell Shrug Behind The Back demonstration
3 sets, AMAP reps, (rest 60s)
Aim for a total of 40-50 reps in your 3 sets
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Tuesday - Lower A

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Barbell Squat demonstrationPlay Barbell Squat demonstration
5 sets, 5 reps, (rest 180s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 6 reps, (rest 180s)
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 10 reps, (rest 60s)
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Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
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.
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Plank demonstrationPlay Plank demonstration
3 sets, 60 reps, (rest 45s)
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Side Plank demonstrationPlay Side Plank demonstration
3 sets, 60s, (rest 45s)
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Thursday - Upper Body B

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

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Crossed-Arm Barbell Front Squat
4 sets, 8 reps, (rest 120s)
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Step-Up
3 sets, 10 reps, (rest 60s)
Perform 10 reps each leg.
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 12 - 15 reps, (rest 90s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12 - 15 reps, (rest 45s)
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Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
3 sets, 12 - 15 reps, (rest 60s)
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Kneeling Ab Wheel
3 - 4 sets, 10 - 15 reps, (rest 45s)
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Date Created: 11/30/2018, UTC


Last Updated: 9/12/2020, UTC

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