Beginner Bodybuilding Program by Ripped Body (4 Day)

By Lift Vault

Experience

Beginner (1-2 years)

Days per week

4 days

Time

46 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

This is a bodybuilding routine for novices shared by Ripped Body. Similar toPHUL, it uses anupper/lower splitacross 4 days. There is an upper strength day, a lower strength day, an u

Source

liftvault.com

Equipment

Barbell, Bench, Cable, Dumbbell, Machine, Pull up bar, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

46 minutes

Genders

Female, Male

Days per week

4 days

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

This is a bodybuilding routine for novices shared by Ripped Body. Similar toPHUL, it uses anupper/lower splitacross 4 days. There is an upper strength day, a lower strength day, an u

Equipment

Barbell, Bench, Cable, Dumbbell, Machine, Pull up bar, Smith Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Lower Body (Strength)

Day 2: Upper Body (Strength)

Day 3: Lower Body (Volume)

Day 4: Upper Body (Volume)

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	5 reps	60s
3. Bulgarian Split Squat On Smith Machine Smith Machine Bulgarian Split Squat by Evolution Training System	3 sets	8 reps	60s	RPE 8
4. Smith Standing Leg Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	5 reps	60s
2. Seated Cable Row ▶	3 sets	5 reps	60s
3. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	2 sets	8 reps	60s
4. Chin-up ▶	2 sets	8 reps	60s
5. Cable Chest Flye ▶	2 sets	15 reps	60s

Exercise	Sets	Reps	Rest
1. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	8 reps	60s
2. Seated Leg Press Seated Leg Press by FitnessScape	3 sets	8 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	12 reps	60s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	12 reps	60s
5. Seated Calf Raise Machine ▶	4 sets	15 reps	60s

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	10 reps	60s	RPE 6 (60% of the weight you used on your first day)
2. Seated Cable Row ▶	3 sets	10 reps	60s
3. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	2 sets	12 reps	60s
4. Chin-up ▶	2 sets	12 reps	60s
5. Cable Triceps Pressdown ▶	2 sets	12 reps	60s
6. Hammer Curls ▶	2 sets	12 reps	60s

Beginner Bodybuilding Program by Ripped Body (4 Day)

Workout Overview

Week 1

Week 1

Lower Body (Strength)

Upper Body (Strength)

Lower Body (Volume)

Upper Body (Volume)

Week 2

Lower Body (Strength)

Upper Body (Strength)

Lower Body (Volume)

Upper Body (Volume)

Week 3

Lower Body (Strength)

Upper Body (Strength)

Lower Body (Volume)

Upper Body (Volume)

Week 4

Lower Body (Strength)

Upper Body (Strength)

Lower Body (Volume)

Upper Body (Volume)

Week 5

Lower Body (Strength)

Upper Body (Strength)

Lower Body (Volume)

Upper Body (Volume)

Week 6

Lower Body (Strength)

Upper Body (Strength)

Lower Body (Volume)

Upper Body (Volume)

Week 7

Lower Body (Strength)

Upper Body (Strength)

Lower Body (Volume)

Upper Body (Volume)

Week 8

Lower Body (Strength)

Upper Body (Strength)

Lower Body (Volume)

Upper Body (Volume)

Similar Workouts

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 46 minutes

Workouts with similar exertion and cardio intensity