4 Day workout routine - flexible and effective!




A good 4 day workout routine is very effecient and flexible for most people. You workout Monday, Tuesday, Thursday, and Friday. This way you have Wednesday as a nice break intween your routine and then the weekend to rest and/or do cardio.

This is a good routine because it doesn't take up to much time and you get a nice break on Wednesday. We will train upper monday Mondays and Thursdays and lower body Tuesdays and Fridays. This allows good rest between upper and lower, but you still hit both two days a week! If you are looking to workout 3 days week instead, check out this 3day workout routine instead.

Nutritional plan

Just like any other routine, your diet in your 4 day workout routine plays a major role in whether you succeed in your goals or not. Eating bad foods that are high in fat and sugar will not give you lean muscle mass or help you lose weight.

Stick to a high protein diet and eat healthy meals more frequently instead of just eating 2-3 meals a day. Eat a good meal with some protein and carbs 30-45 minutes before your workout to sustain energy, and then a high protein meal after your workout for recovery. A whey protein shake would also be very good directly after your workout, because the protein gets absorbed very fast.

A gram of protein per pound in body weight is a good rule of thumb to follow for anyone looking to put on solid muscle mass or maintain muscle. Protein shakes come in handy very much when you are trying to do this, however do not rely on them. Most of your protein should come from healthy whole foods.

training plan

Warm up for 5-10 minutes and stretch your muscles before getting started.

MONDAY

Flat Barbell Bench Press or Dumbbell Press: 4 sets of 8-10 repetitions

Barbell Bicep Curls: 3 sets of 10-12 repetitons

Bent Over Rows (barbell or smith machine): 4 sets of 8-10 repetitions

Dumbbell shoulder press: 4 sets of 8-10 repetitions

Tricep Pushdowns: 3 sets of 8-10 repetitions


TUESDAY

Barbell Squats: 4 sets of 8-10 repetitions

Straight Legged Deadlifts: 4 sets of 8-10 repetitions

Dumbbell Lunges: 3 sets of 10-12 repetitions

Hamstring Curls: 3 sets of 10-12 repetitions

Standing or Seated Calf Raises: 3 sets of 15-20 repititions

THURSDAY

Barbell Incline Press or Incline Dumbbell Press: 4 set of 8-10 repetitions

Lat-Pull Downs: 4 sets of 8-10 repititions

Barbell Shoulder Press or Smith Machine Shoulder Press: 3 sets of 10-12 repititions

Front Lateral Raises: 3 sets of 10-12 repititions

Dips (on a bench or machine): 3 sets of failure

FRIDAY

Leg Press: 4 sets of 8-10 repititions

Deadlifts: 4 sets of 8-10 repetitions

One Legged Smith Machine Squats: 3 sets of 10-12 repetitions

Hamstring Curls: 3 sets of 10-12 repetitions

Standing or Seated Calf Raises: 3 sets of 15-20 repititions

Tips

If you noticed, on some exercises, you have the option of doing the exercise different ways, you may want to switch on and off every couple weeks to keep your body from adapting. This way you keep seeing results and you don't get bored with the routine. Remember to do cardio on the weekends if you have time as well as some ab workouts during your 4 day workout routine.



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