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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
Good for
Build Muscle
Equipment
1 x Dumbbell, 1 x Kettlebell, 2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Lying Leg Curl Machine, Machine, Medicine Ball, Pull up bar, Seated Leg Curl Machine, Squat Rack, Suspension (TRX)
Statistics
Average Cardio 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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Pull-up demonstrationPlay Pull-up demonstration
1. Pull-up
3 sets, 8 - 12 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
2. Push-up
3 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3. Dumbbell Bench Press
3 sets, 8 - 12 reps, (rest 60s)
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4. Bent Over Two-Dumbbell Row
3 sets, 8 - 12 reps, (rest 60s)
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
5. Standing Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
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Circuit
Suspension Push-up demonstrationPlay Suspension Push-up demonstration
6A. Suspension Push-up
3 sets, 8 - 12 reps, (rest 60s)
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Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
6B. Suspended Inverted Row
3 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise▶
7. Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
8. Rear Delt Raise
3 sets, 12 - 15 reps, (rest 60s)
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Tuesday - Lower Workout

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

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Inverted Row demonstrationPlay Inverted Row demonstration
1. Inverted Row
3 sets, 8 - 12 reps, (rest 60s)
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Chest Dips demonstrationPlay Chest Dips demonstration
2. Chest Dips
3 sets, 8 - 12 reps, (rest 60s)
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Seated Dumbbell Arnold Press▶
3. Seated Dumbbell Arnold Press
3 sets, 8 - 12 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4. Lat Pulldown
3 sets, 8 - 12 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5. Incline Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
6. Front Two-Dumbbell Raise
3 sets, 8 - 12 reps, (rest 60s)
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Seated Cable Row▶
7. Seated Cable Row
3 sets, 8 - 12 reps, (rest 60s)
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Kettlebell Swing▶
8. Kettlebell Swing
3 sets, 30 reps, (rest 60s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
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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Goblet Squat demonstrationPlay Goblet Squat demonstration
1. Goblet Squat
3 sets, 8 - 12 reps, (rest 60s)
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Machine Hack Squat▶
2. Machine Hack Squat
3 sets, 8 - 12 reps, (rest 60s)
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Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3. Seated Leg Curl
3 sets, 8 - 12 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4. Stiff-Legged Dumbbell Deadlift
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Squat Jump demonstrationPlay Medicine Ball Squat Jump demonstration
5. Medicine Ball Squat Jump
3 sets, 12 - 15 reps, (rest 60s)
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Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
6. Bodyweight Reverse Lunge
3 sets, 12 - 15 reps, (rest 60s)
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Crunches demonstrationPlay Crunches demonstration
7. Crunches
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
8. Hanging Straight Leg Raise
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
9. Plank
3 sets, 30s, (rest 60s)
Show Alternative Exercises

Date Created: 5/10/2018, EDT


Last Updated: 7/12/2021, EDT

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