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Advanced 4-Day Gym Plan

The document outlines an advanced 4-day gym routine focusing on push, pull, legs, and full body workouts with specific exercises, sets, and reps. It includes progression tips for increasing weight and intensity, as well as nutrition and recovery recommendations such as protein intake and sleep. The structure emphasizes rest and active recovery to optimize performance and results.

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28 views2 pages

Advanced 4-Day Gym Plan

The document outlines an advanced 4-day gym routine focusing on push, pull, legs, and full body workouts with specific exercises, sets, and reps. It includes progression tips for increasing weight and intensity, as well as nutrition and recovery recommendations such as protein intake and sleep. The structure emphasizes rest and active recovery to optimize performance and results.

Uploaded by

4p4yxhvv46
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

Advanced 4-Day Gym Routine

Weekly Structure

Day 1: Push (Chest, Shoulders, Triceps)

Day 2: Pull (Back, Biceps)

Day 3: Rest or Active Recovery

Day 4: Legs (Quads, Hamstrings, Glutes, Calves)

Day 5: Full Body + Conditioning

Day 6/7: Rest

Day 1 - Push

Exercise Sets Reps Notes

Barbell Bench Press 4 5-8 Progressive overload

Seated DB Shoulder Press 3 8-10

Incline DB Press 3 10-12

Cable Lateral Raises 3 12-15 Slow eccentric

Dips 3 8-12 Weighted if possible

Overhead Rope Triceps Ext. 3 12-15 Superset optional

Day 2 - Pull

Exercise Sets Reps Notes

Weighted Pull-Ups 4 6-10 Wide grip

Barbell/T-Bar Rows 4 8-10 Strict form

Chest-Supported Row 3 10-12

Straight Arm Lat Pulldown 3 12-15

Barbell/EZ Bar Curls 3 8-10

Incline DB Curls 3 12-15 Full stretch

Day 4 - Legs

Exercise Sets Reps Notes

Back Squats 4 5-8 Use lifting belt if needed

Romanian Deadlifts 3 8-10 Hamstring focus

Bulgarian Split Squats 3 10-12/leg Weighted optional


Advanced 4-Day Gym Routine

Leg Press 3 12-15 Deep ROM

Seated Leg Curl 3 12-15 Full contraction

Standing Calf Raises 4 15-20 Stretch and pause

Day 5 - Full Body + Conditioning

Exercise Sets Reps Notes

Clean & Press / Power Snatch 4 3-5 Lighter weight OK

Front Squats 3 8-10 Upright posture

Pull-Ups (Neutral) 3 Max Weighted if possible

Kettlebell Swings/Assault Bike 4 30s on/off HIIT style

Plank (Weighted) 3 45-60 sec Core focus

Hanging Leg Raises 3 12-15 Strict form

Progression Tips

- Increase weight or reps weekly by 2.5-5%

- Use RPE 8-9 on main compound lifts

- Deload every 5-6 weeks (50% volume/intensity)

Nutrition & Recovery

- 1g protein per lb of bodyweight

- Sleep 7-9 hours per night

- Post-workout carbs & protein within 30-60 minutes

- Stay hydrated, especially on leg day

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