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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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3 sets, 8 - 12 reps, (rest 60s)
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Circuit
3 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
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Rear Delt Raise
3 sets, 12 - 15 reps, (rest 60s)
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Tuesday - Lower Workout

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Circuit
3 sets, 12 - 15 reps, (rest 60s)
Each Leg
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Thursday - Upper Workout

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Seated Dumbbell Arnold Press
3 sets, 8 - 12 reps, (rest 60s)
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Seated Cable Row
3 sets, 8 - 12 reps, (rest 60s)
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3 sets, 30 reps, (rest 60s)
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3 sets, 15 reps, (rest 60s)
20 steps (10 each way)
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Friday - Lower Workout

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Machine Hack Squat
3 sets, 8 - 12 reps, (rest 60s)
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Date Created: 5/10/2018, UTC


Last Updated: 6/5/2021, UTC

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