Muscle Media Magazine

    Subscribe to Updates

    Get the latest creative news from FooBar about art, design and business.

    What's Hot

    What do you bring to the table…?

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Facebook Twitter Instagram
    Facebook Instagram RSS
    Muscle Media Magazine
    Subscribe Login
    • Store
    • Our Magazine
      • Magazine Download Desktop
      • Magazine Download Mobile
      • Apple News
    • TRAINING
      1. Fitness class
      2. Gym equipment
      3. Routines
      4. Sport equipment
      5. View All

      The Importance of Working Your Core Muscle

      You Need More Than Aerobic Exercise

      Exercise Videos At Home

      All About Working The Transverse Abdominals

      Rowing Machine, Exercise Equipment

      Free Weights vs. Machine Exercise

      Training With a Stability Ball

      Buying An All-In-One Home Gym

      Arm Exercise

      Get Minutes Of Fitness Exercise

      5 Super Simple Exercise Tips

      The Importance of Working Your Core Muscle

      Exercise Equipment Options

      Training With a Stability Ball

      Equipment for Home Exercise

      Amazing Kettlebell Workout Produces Superior Results

      Estrogen, Oral Contraceptives AND Muscle Growth

      The Dynamic Warm-Up

      Get Up Get Outside Get Moving

       Benefits of Hypertrophy Training

    • DATING

      6 Tips For Safe Online Dating

      Single Dads, 8 Dating Rules

      Your Digital Spring Date

      3 Things That Can Save You When You Don’t Know What To Say

      “Tools” For Picking-Up Girls

    • HEALTH & WELLNESS
      1. BODY
      2. DIET & NUTRITION
      3. MIND
      4. MOTIVATION
      5. SPIRIT
      6. TOPICS FOR MEN
      7. View All

      Are  SARMs the future of sport performance?

      Preventing Age-Related Muscle Loss

      Sleep & Athletic   Performance

      Antihistamines  &  Physical Activity

      Timing Your Nutrition

      Performance Supplementation

      Why go Raw?

      Amino Acids in Food

      Preventing Age-Related Muscle Loss

      Making Exercise More Fun

      Mirror, Mirror on the Wall… Body Image

      Hypnosis Weight Loss: Stop the “Weighting”

      Preventing Age-Related Muscle Loss

      Get Minutes Of Fitness Exercise

      5 Super Simple Exercise Tips

      Child Exercise Equipment

      Preventing Age-Related Muscle Loss

      Making Exercise More Fun

      Spiritual Growth: Spiritual Challenges of Modern Times

      Hypnosis Weight Loss: Stop the “Weighting”

      Timing Your Nutrition

      Preventing Age-Related Muscle Loss

      Antihistamines  &  Physical Activity

      Single Dads, 8 Dating Rules

      Timing Your Nutrition

      Mental Strengthening for Athletes with Injuries

      Are  SARMs the future of sport performance?

      Preventing Age-Related Muscle Loss

    • DIET & NUTRITION
      • LOSE WEIGHT
      • RECIPES
    Muscle Media Magazine
    Home»TRAINING & FITNESS»Bored With Your Current Plan? Here’s Your New Bodybuilding 4 Day Workout Routine
    TRAINING & FITNESS

    Bored With Your Current Plan? Here’s Your New Bodybuilding 4 Day Workout Routine

    Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp VKontakte Email
    bodybuilding 4 day workout
    Share
    Facebook Twitter LinkedIn Pinterest Email

    By Abby Cronin

        Let’s face it- getting motivated to get into the gym and kill a workout 7 days a week just isn’t realistic for most of us. Whether we’re short on time, bored with our workouts, or just plain tired, days happen where we skip out on the gym. The great thing about a bodybuilding 4 day workout routine is that it anticipates these occasional lapses. Fitting the majority of your training into 4 days is very possible, and can be just as effective as a 6 or 7 day plan.

        Since the number of days you spend in the gym will be lower, the time you spend in the gym will be slightly longer per day. Personally, I use this routine when I feel like I need to kick start my workouts after a slump. You can perform them on any days you want, just gage how you feel recovery-wise and always listen to your body. Though individual weights will vary dramatically from person to person, here is a general guide to the types of exercises you will do and how many reps and sets you should perform.

    bodybuilding 4 day workout

    Your Bodybuilding 4 Day Workout Routine Would Look Like This:

    Monday: Chest, Triceps, Shoulders, Quads, Abs
    Chest
    Standard Bench Press- 4 sets of 10-12 reps
    Pec Fly (Machine or Cables)- 4 sets of 10-12 reps
    Triceps
    Tricep Pushdown- 4 sets 10-12 reps
    Reverse Grip Pushdown- 4 sets of 10-12 reps
    Shoulders
    Lateral Raises- 4 sets of 10-12 reps
    Dumbbell Presses- 4 sets of 10-12 reps
    Quads
    Barbell Squats- 4 sets of 10-12 reps
    Leg Extension- 4 sets of 10-12 reps
    Abdominals
    Hanging Leg Raises- 4 sets of 10-12

     

    Tuesday: Recovery/Optional Cardio

     

    Wednesday: Back, Biceps, Hamstrings, Abs
    Back
    Lat Pulldowns- 4 sets of 10-12 reps
    Bent Over Barbell Row- 4 sets of 10-12 reps
    Biceps
    Hammer Curls- 4 sets of 10-12 reps
    Standard Dumbbell Curls- 4 sets of 10-12 reps
    Hamstrings
    Deadlifts- 4 sets of 10-12 reps
    Lying Hamstring Curls- 4 sets of 10-12 reps
    Abdominals
    Exercise Ball Crunches- 4 sets of 10-12 reps

     

    Thursday: Recovery/Optional Cardio

     

    Friday: Chest, Triceps, Shoulders, Quads, Abs
    Chest
    Dumbbell Bench Press- 4 sets of 10-12 reps
    Seated Chest Press- 4 sets of 10-12 reps
    Triceps
    Overhead Tricep Extensions- 4 sets of 10-12 reps
    Skull Crushers- 4 sets of 10-12 reps
    Shoulders
    Front Raises- 4 sets of 10-12 reps
    Seated Shoulder Press- 4 sets of 10-12 reps
    Quads
    Barbell Front Squats- 4 sets of 10-12 reps



    Saturday: Recovery/Optional Cardio

     

    Sunday: Back, Biceps, Hamstrings, Abs
    Back
    Straight-Arm Lat Pushdowns- 4 sets of 10-12 reps
    Single Arm Dumbbell Rows- 4 sets of 10-12 reps (each side)
    Biceps
    Cable Curls- 4 sets of 10-12 reps
    Preacher Curls- 4 sets of 10-12 reps
    Hamstrings
    Deadlifts- 4 sets of 10-12 reps
    Seated Hamstring Curls- 4 sets of 10-12 reps
    Abdominals
    Cable Crunches- 4 sets of 10-12 reps

        The way a bodybuilding 4 day workout plan works best is that you put the majority of effort into your training days, but you don’t do absolutely nothing on your off days. Throwing in a 25-30 minute walk or even some stretching or bodyweight exercises is a good way to stay active and fit even when you’re not hammering the weights in the gym.

    4 day workout bodybuilding fitness routine workout
    Share. Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp Email
    Previous ArticleTop 20 Quick Tips to Boost Your Metabolism
    Next Article Relationship Depression? Here’s What You Should Do

    Related Posts

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Get Up Get Outside Get Moving

     Benefits of Hypertrophy Training

    Comments are closed.

    infinitelabs digital
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube
    • Vimeo
    Don't Miss
    DR TOM - GOT A MINUTE
    DR TOM - GOT A MINUTE

    What do you bring to the table…?

    This is one of the questions I most often ask of my patients and clients.…

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Timing Your Nutrition

    Subscribe to Updates

    Get the latest creative news from SmartMag about art & design.

    infinitelabs digital
    Facebook Instagram
    • Advertise with us
    • Contact Us
    • Muscle Media Magazine App Downloads
    • Privacy Policy
    • Terms of Use
    • Write for Muscle Media
    © 2023 musclemediaonline.com | All rights designed. Designed by Infinite Labs Digital.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?