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Full Body 4 Day
General
Intermediate
Machine strength
Plan Details
The Full Body 4 Day routine by chrjt is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 Day Full Body workout 5/3/1 progression on OHP, Bench, Squat, and Deadlift. First 2 lifts of the day are for power, take to RPE 7-8 up to rep count, last set AMRAP Remaining lifts are accessories, take to RPE 8-9, last set to failure.
Routine detail
Day 1
Week 1 - Day 1
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 2
Week 1 - Day 2
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 15 Reps
Day 3
Week 1 - Day 3
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 4
Week 1 - Day 4
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Day 5
Week 2 - Day 1
7 exercises
Barbell Military Press
3 Sets x 3 Reps
Barbell Front Squat
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 6
Week 2 - Day 2
6 exercises
Barbell Deadlift
3 Sets x 3 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 15 Reps
Day 7
Week 2 - Day 3
7 exercises
Barbell Bench Press
3 Sets x 3 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 8
Week 2 - Day 4
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Day 9
Week 3 - Day 1
9 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 1 Rep
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 10
Week 3 - Day 2
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 15 Reps
Day 11
Week 3 - Day 3
11 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 1 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Squat
3 Sets x 1 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 12
Week 3 - Day 4
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Day 13
Week 4 - Day 1
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 14
Week 4 - Day 2
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 15 Reps
Day 15
Week 4 - Day 3
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 16
Week 4 - Day 4
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
