Scribd
Upload
2 views2 pages

Bodybuilding Workout Routine

The 4-Day Lean Mass Bodybuilding Program is tailored for intermediate lifters with a history of lower-back injuries, focusing on hypertrophy while minimizing spinal strain. The program includes specific upper and lower body workouts across four training days, with guidelines for lower back protection and nutrition to support muscle growth. Key recommendations include maintaining a protein intake of 0.7–1.0 g per lb of bodyweight and ensuring adequate sleep and moderate caloric surplus.

Uploaded by

goudreau.olivier
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
2 views2 pages

Bodybuilding Workout Routine

The 4-Day Lean Mass Bodybuilding Program is tailored for intermediate lifters with a history of lower-back injuries, focusing on hypertrophy while minimizing spinal strain. The program includes specific upper and lower body workouts across four training days, with guidelines for lower back protection and nutrition to support muscle growth. Key recommendations include maintaining a protein intake of 0.7–1.0 g per lb of bodyweight and ensuring adequate sleep and moderate caloric surplus.

Uploaded by

goudreau.olivier
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

4-Day Lean Mass Bodybuilding Program

Designed for an intermediate lifter with a previous lower-back disc injury. Goal: maximize hypertrophy while
minimizing spinal fatigue and unnecessary risk.

Day Focus

Day 1 Upper Body A


Day 2 Lower Body A
Day 3 Rest
Day 4 Upper Body B
Day 5 Lower Body B
Day 6-7 Rest / Light Cardio / Mobility

Day 1 — Upper Body A


• Incline Dumbbell Press — 4 sets | 6–10 reps | RPE 7–8

• Chest-Supported Row — 4 sets | 8–12 reps | RPE 8

• Cable or Machine Lateral Raise — 3 sets | 12–15 reps | RPE 8–9

• Neutral-Grip Lat Pulldown — 3 sets | 8–12 reps | RPE 8

• Cable Tricep Pushdown — 3 sets | 10–15 reps | RPE 8

• Incline Dumbbell Curl — 3 sets | 10–15 reps | RPE 8

Day 2 — Lower Body A


• Leg Press — 4 sets | 10–15 reps | RPE 7–8

• Bulgarian Split Squat — 4 sets | 8–12 reps | RPE 8

• Seated Hamstring Curl — 4 sets | 10–15 reps | RPE 8–9

• Leg Extension — 3 sets | 12–15 reps | RPE 8–9

• Standing Calf Raise — 4 sets | 10–15 reps | RPE 8

Day 4 — Upper Body B


• Flat Dumbbell Press — 4 sets | 8–12 reps | RPE 8

• One-Arm Cable Row — 4 sets | 8–12 reps | RPE 8

• Machine Shoulder Press — 3 sets | 8–12 reps | RPE 7–8

• Pec Deck Fly — 3 sets | 12–15 reps | RPE 8–9

• Cable Curl — 3 sets | 10–15 reps | RPE 8

• Overhead Rope Tricep Extension — 3 sets | 10–15 reps | RPE 8

Day 5 — Lower Body B


• Hack Squat or Goblet Squat — 4 sets | 8–12 reps | RPE 7–8

• Walking Lunges — 3 sets | 10–12 reps each leg | RPE 8

• Seated Hamstring Curl — 3 sets | 10–15 reps | RPE 8

• Leg Extension — 3 sets | 12–15 reps | RPE 8–9

• Seated Calf Raise — 4 sets | 12–15 reps | RPE 8

Lower Back Protection Rules


• Avoid max-effort deadlifting and excessive spinal flexion.

• Prioritize neutral spine positioning and controlled tempo.

• Stop any exercise that causes sharp spinal or nerve pain.

• Use machine-supported and chest-supported movements whenever possible.

• Consistency and pain-free training matter more than ego lifting.

Lean Muscle Nutrition Guidelines


• Protein: 0.7–1.0 g per lb of bodyweight daily.

• Calories: Aim for a moderate surplus (+250–350 calories/day).

• Sleep: 7.5–9 hours nightly.

• Cardio: 2–3 weekly sessions of incline walking, cycling, or light rowing.

Additional Note:
This workout protocol can serve as your baseline and can be adjusted later based on recovery, progress, and
preferences.

You might also like