Free personalized workout plan

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

Show More

Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

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

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Upper Body (Volume)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 reps60s
RPE 6 (60% of the weight you used on your first day)
2. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
3. Barbell Incline Bench Press2 sets12 reps60s
4. Chin-up
Chin-up
2 sets12 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets12 reps60s
6. Hammer Curls
Hammer Curls
2 sets12 reps60s

Week 2


Upper Body (Volume)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
3. Barbell Incline Bench Press2 sets12 reps60s
4. Chin-up
Chin-up
2 sets12 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets12 reps60s
6. Hammer Curls
Hammer Curls
2 sets12 reps60s

Week 3


Upper Body (Volume)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
3. Barbell Incline Bench Press2 sets12 reps60s
4. Chin-up
Chin-up
2 sets12 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets12 reps60s
6. Hammer Curls
Hammer Curls
2 sets12 reps60s

Week 4


Upper Body (Volume)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
3. Barbell Incline Bench Press2 sets12 reps60s
4. Chin-up
Chin-up
2 sets12 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets12 reps60s
6. Hammer Curls
Hammer Curls
2 sets12 reps60s

Week 5


Upper Body (Volume)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
3. Barbell Incline Bench Press2 sets12 reps60s
4. Chin-up
Chin-up
2 sets12 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets12 reps60s
6. Hammer Curls
Hammer Curls
2 sets12 reps60s

Week 6


Upper Body (Volume)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
3. Barbell Incline Bench Press2 sets12 reps60s
4. Chin-up
Chin-up
2 sets12 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets12 reps60s
6. Hammer Curls
Hammer Curls
2 sets12 reps60s

Week 7


Upper Body (Volume)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
3. Barbell Incline Bench Press2 sets12 reps60s
4. Chin-up
Chin-up
2 sets12 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets12 reps60s
6. Hammer Curls
Hammer Curls
2 sets12 reps60s

Week 8


Upper Body (Volume)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
3. Barbell Incline Bench Press2 sets12 reps60s
4. Chin-up
Chin-up
2 sets12 reps60s
5. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets12 reps60s
6. Hammer Curls
Hammer Curls
2 sets12 reps60s

Date Created: 1/9/20, 4:48 AM


Last Updated: 9/12/20, 9:39 PM

Similar Workouts

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 46 minutes

Workouts with similar exertion and cardio intensity