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4-Day Full Body Workout Plan

This document outlines a 5-day workout split focusing on different muscle groups each day. Day 1 works hamstrings, glutes, and side delts with exercises like RDLs, bulgarian split squats, leg curls, and lateral raises. Day 2 targets chest and biceps with incline presses, flies, skullcrushers and dips. Day 3 works quads, front delts with squats, extensions, presses and raises. Day 4 hits back and rear delts with rows, pulls, flies and shrugs. Day 5 finishes with arm exercises like curls, kickbacks and tricep work paired with dips and chinups.

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tetotiko
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49 views4 pages

4-Day Full Body Workout Plan

This document outlines a 5-day workout split focusing on different muscle groups each day. Day 1 works hamstrings, glutes, and side delts with exercises like RDLs, bulgarian split squats, leg curls, and lateral raises. Day 2 targets chest and biceps with incline presses, flies, skullcrushers and dips. Day 3 works quads, front delts with squats, extensions, presses and raises. Day 4 hits back and rear delts with rows, pulls, flies and shrugs. Day 5 finishes with arm exercises like curls, kickbacks and tricep work paired with dips and chinups.

Uploaded by

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

DAY 1 - HAMS&SIDE DELT

exercise sets reps RPE rest W1 W2 W3


barbell RDL'S 5 10 8 120 sec 70
DB Bulgarian split squats 4 10 8 120 sec 10
leg curls machine 4 15 8 120 sec 100
BW lunges 4 12 8 120 sec 10
cable lateral raises 4 15 8 120 sec 0
shoulder barbell press 4 10 8 120 sec 15
upwright barbell rows 4 10 8 120 sec 20
standing calf raises 7 15--20 8 120 sec 30

Day 2 - CHEST&BICEPS

exercise sets reps RPE rest W1 W2 W3


incline smith press 6 12--10 8 120 sec 20
incline DB flies 4 12 8 120 sec 20
chest press machine 3 12 8 120 sec 50
decline smith press 3 10 8 120 sec 15
cable flies 4 15 8 120 sec 0
barbell skullcrushers 4 12 8 120 sec 35
EZ bar cable extensions 4 12 8 120 sec 0
dips 3 failure 8 120 sec

REST

DAY 3 - QUADS&FRONT DELT

exercise sets reps RPE rest W1 W2 W3


barbell squats 5 10 120 sec
legs extensions 4 12 120 sec
leg press (narrow stance) 5 8 120 sec
standing Arnold press 5 12 120 sec
front DB raises 4 12 120 sec
chest supported barbell raises 4 10 120 sec
smith machine shrugs 4 15 120 sec

DAY 4 - BACK&REAR DELT

exercise sets reps RPE rest W1 W2 W3


DB rear delt flies 7 10 120 sec 15
single arm lat pull down 5 12 120 sec 44
dorian machine narrow pulls 5 12 120 sec 77
DB rows 5 10 120 sec 30
narrow grip lat pull downs 5 12 120 sec 88
straight arms cable pulls 4 15 120 sec

DAY 3 - ARMS
exercise sets reps RPE rest W1 W2 W3
DB hammer X over head rope 4 15 8 120 sec
cable kick back X EZ bar cable curls 4 12 8 120 sec
super man curls X DB over head 4 12 8 120 sec
dips X chinups 4 8 8 120 sec

REST
W4

36

W4

31

W4

31

W4

31
W4

16

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