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Iron Man 4 Day Muscle Growth Split

By Josh England

Experience
Beginner (1-2 years)
Time
85 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
1 x Kettlebell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Machine, Medicine Ball, Pull up bar, Suspension (TRX)
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description

This 4 day workout is inspired by Robert Downey Jr's preparation program for the iron man films. In preparation for his role, Downey had to pack on muscle quick, and to do this he utilized compound lifts 4 times a week that covered the major muscle groups in his body. An upper/lower/upper/lower split ensures each muscle group is hit twice a week, inciting maximum muscle growth while still leaving 3 days for recovery. Marvel fans and beginner lifters should definitely give this routine a shot.

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Monday - Upper Workout

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1. Pull-up
3 sets, 8 - 12 reps, (rest 60s)
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2. Push-up
3 sets, 8 - 12 reps, (rest 60s)
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3. Dumbbell Bench Press
3 sets, 8 - 12 reps, (rest 60s)
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4. Bent Over Two-Dumbbell Row
3 sets, 8 - 12 reps, (rest 60s)
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5. Standing Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
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Circuit
6A. Suspension Push-up
3 sets, 8 - 12 reps, (rest 60s)
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6B. Suspended Inverted Row
3 sets, 8 - 12 reps, (rest 60s)
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7. Dumbbell Lateral Raise
Dumbbell Lateral Raise▶
3 sets, 8 - 12 reps, (rest 60s)
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8. Rear Delt Raise
Rear Delt Raise▶
3 sets, 12 - 15 reps, (rest 60s)
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Tuesday - Lower Workout

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1. Barbell Squat
3 sets, 8 - 12 reps, (rest 60s)
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2. 45 Degree Leg Press
3 sets, 8 - 12 reps, (rest 60s)
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3. Lying Leg Curls
3 sets, 8 - 12 reps, (rest 60s)
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4. Stiff-Legged Dumbbell Deadlift
3 sets, 8 - 12 reps, (rest 60s)
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Circuit
5A. Suspended Split Squat
3 sets, 12 - 15 reps, (rest 60s)
Each Leg
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5B. Suspension Single Leg Squat
3 sets, 12 - 15 reps, (rest 60s)
Each Leg
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6. Crunches
3 sets, 20 reps, (rest 60s)
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7. Hanging Straight Leg Raise
3 sets, 12 reps, (rest 60s)
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8. Plank
3 sets, 30s, (rest 60s)
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Thursday - Upper Workout

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1. Inverted Row
3 sets, 8 - 12 reps, (rest 60s)
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2. Chest Dips
3 sets, 8 - 12 reps, (rest 60s)
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3. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press▶
3 sets, 8 - 12 reps, (rest 60s)
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4. Lat Pulldown
3 sets, 8 - 12 reps, (rest 60s)
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5. Incline Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
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6. Front Two-Dumbbell Raise
3 sets, 8 - 12 reps, (rest 60s)
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7. Seated Cable Row
Seated Cable Row▶
3 sets, 8 - 12 reps, (rest 60s)
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8. Kettlebell Swing
3 sets, 30 reps, (rest 60s)
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9. Suitcase Dumbbell Carry
3 sets, 15 reps, (rest 60s)
20 steps (10 each way)
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Friday - Lower Workout

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1. Goblet Squat
3 sets, 8 - 12 reps, (rest 60s)
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2. Machine Hack Squat
Machine Hack Squat▶
3 sets, 8 - 12 reps, (rest 60s)
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3. Seated Leg Curl
3 sets, 8 - 12 reps, (rest 60s)
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4. Stiff-Legged Dumbbell Deadlift
3 sets, 8 - 12 reps, (rest 60s)
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5. Medicine Ball Squat Jump
3 sets, 12 - 15 reps, (rest 60s)
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6. Bodyweight Reverse Lunge
3 sets, 12 - 15 reps, (rest 60s)
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7. Crunches
3 sets, 20 reps, (rest 60s)
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8. Hanging Straight Leg Raise
3 sets, 12 reps, (rest 60s)
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9. Plank
3 sets, 30s, (rest 60s)
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Date Created: 5/10/2018, UTC


Last Updated: 6/5/2021, UTC

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