Iron Man 4 Day Muscle Growth Split

By Josh England

	Advanced (3+ years)
	74 minutes/day \| 4 days/week
	Build Muscle
	Pull up bar, Bodyweight, 2 x Dumbbell, Flat Bench, Suspension (TRX), Barbell, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Incline Bench, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Kettlebell, 1 x Dumbbell, Machine, Seated Leg Curl Machine, Medicine Ball Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Upper Workout

Day 2:

Tuesday - Lower Workout

Day 3:

Rest

Day 4:

Thursday - Upper Workout

Day 5:

Friday - Lower Workout

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Upper Workout

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Exercise	Sets	Reps	Rest
1.Pull-up	3 sets	8-12 reps	60s
2.Push-up	3 sets	8-12 reps	60s
3.Dumbbell Bench Press	3 sets	8-12 reps	60s
4.Bent Over Two-Dumbbell Row	3 sets	8-12 reps	60s
5.Standing Dumbbell Press	3 sets	8-12 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Suspension Push-up	3 rounds	8-12 reps	0s
6B.Suspended Inverted Row	3 rounds	8-12 reps	60s
7.Dumbbell Lateral Raise	3 sets	8-12 reps	60s
8.Rear Delt Raise	3 sets	12-15 reps	60s

Day 2 - Tuesday - Lower Workout

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	8-12 reps	60s
2.45 Degree Leg Press	3 sets	8-12 reps	60s
3.Lying Leg Curls	3 sets	8-12 reps	60s
4.Stiff-Legged Dumbbell Deadlift	3 sets	8-12 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Suspended Split Squat See Exercise Notes	3 rounds	12-15 reps	0s
5B.Suspension Single Leg Squat See Exercise Notes	3 rounds	12-15 reps	60s
6.Crunches	3 sets	20 reps	60s
7.Hanging Straight Leg Raise	3 sets	12 reps	60s
8.Plank	3 sets	30s	60s

Day 4 - Thursday - Upper Workout

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Exercise	Sets	Reps	Rest
1.Inverted Row	3 sets	8-12 reps	60s
2.Chest Dips	3 sets	8-12 reps	60s
3.Seated Dumbbell Arnold Press	3 sets	8-12 reps	60s
4.Lat Pulldown	3 sets	8-12 reps	60s
5.Incline Dumbbell Press	3 sets	8-12 reps	60s
6.Front Two-Dumbbell Raise	3 sets	8-12 reps	60s
7.Seated Cable Row	3 sets	8-12 reps	60s
8.Kettlebell Swing	3 sets	30 reps	60s
9.Suitcase Dumbbell Carry See Exercise Notes	3 sets	15 reps	60s

Day 5 - Friday - Lower Workout

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Exercise	Sets	Reps	Rest
1.Goblet Squat	3 sets	8-12 reps	60s
2.Machine Hack Squat	3 sets	8-12 reps	60s
3.Seated Leg Curl	3 sets	8-12 reps	60s
4.Stiff-Legged Dumbbell Deadlift	3 sets	8-12 reps	60s
5.Medicine Ball Squat Jump	3 sets	12-15 reps	60s
6.Bodyweight Reverse Lunge	3 sets	12-15 reps	60s
7.Crunches	3 sets	20 reps	60s
8.Hanging Straight Leg Raise	3 sets	12 reps	60s
9.Plank	3 sets	30s	60s

Date Created: 5/10/2018, UTC

Last Updated: 10/29/2021, UTC

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