Iron Man 4 Day Muscle Growth Split

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

85 minutes

Genders

Male

Goals

Build Muscle (Male)

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 li

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Kettlebell, Machine, Medicine Ball, Pull up bar, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

85 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Kettlebell, Machine, Medicine Ball, Pull up bar, Suspension (TRX)

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout 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

Week 1

Monday - Upper Workout

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Exercise	Sets	Reps	Rest
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	8 - 12 reps	60s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	8 - 12 reps	60s
3. Dumbbell Bench Press ▶	3 sets	8 - 12 reps	60s
4. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	3 sets	8 - 12 reps	60s
5. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3 sets	8 - 12 reps	60s
6A. Suspension Push-up TRX PUSH UPS by fitnessmania.gr	3 sets	8 - 12 reps	60s
6B. Suspended Inverted Row Suspended Leg Curl to Inverted Row by Dan Blewett	3 sets	8 - 12 reps	60s
7. Dumbbell Lateral Raise ▶	3 sets	8 - 12 reps	60s
8. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	12 - 15 reps	60s

Tuesday - Lower Workout

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	8 - 12 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 - 12 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	8 - 12 reps	60s
4. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	3 sets	8 - 12 reps	60s
5A. Suspended Split Squat Trx split squat lunge by Squad Fitness	3 sets	12 - 15 reps	60s	Each Leg
5B. Suspension Single Leg Squat ΑΣΚΗΣΗ ΠΟΔΙΩΝ TRX Single-Leg Squat.mp4 by FreeMyBody77	3 sets	12 - 15 reps	60s	Each Leg
6. Crunches ▶	3 sets	20 reps	60s
7. Hanging Straight Leg Raise ▶	3 sets	12 reps	60s
8. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30s	60s

Thursday - Upper Workout

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Exercise	Sets	Reps	Rest	Notes
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 EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	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 Exercise: Suitcase Carry by Harrison Lessans	3 sets	15 reps	60s	20 steps (10 each way)

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 فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	8 - 12 reps	60s
4. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	3 sets	8 - 12 reps	60s
5. Medicine Ball Squat Jump Med Ball Squat Jumps by Journey 333	3 sets	12 - 15 reps	60s
6. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	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 The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30s	60s