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4 days
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Plan Details
The 4 days routine by hilawesemma is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Based on the Ultimate Performance Phase 3 Plan combined for a less CNS-taxing hypertrophy-focused GBC workout, I will create a more balanced, sustainable program that incorporates key hypertrophy principles without overloading the central nervous system (CNS).
Routine detail
Day 1
Upper Body Push & Lower Body Pull
Est. 0 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 8,10,10 Reps
Dumbbell Romanian Deadlift
3 Sets x 8,10,10 Reps
Dumbbell Lateral Raise
4 Sets x 8,12,12,12 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10,12,12,12 Reps
Machine Fly
3 Sets x 12,15,15 Reps
Machine Seated Leg Curl
3 Sets x 12,15,15 Reps
Dumbbell Incline Fly
2 Sets x 12,15 Reps
Cable One-Arm Reverse Fly
2 Sets x 12,15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 20,30 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 20,30 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Day 2
Forearm
Est. 0 min
2 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15,20,20 Reps
Cable Reverse Curl
2 Sets x 12,15 Reps
Day 3
Upper Body Pull & Lower Body Push
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,10,10,10 Reps
Machine Leg Press
4 Sets x 8,10,10,10 Reps
Cable Seated Row
4 Sets x 8,10,10,10 Reps
Machine Leg Extension
3 Sets x 8,10,10 Reps
Chest-supported row
3 Sets x 12,15,15 Reps
Dumbbell Calf Raise
3 Sets x 12,15,15 Reps
Barbell Preacher Curl
2 Sets x 12,15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12,15 Reps
Day 4
Forearm
Est. 0 min
2 exercises
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15,20,20 Reps
Dumbbell Farmers Carry
2 Sets x 30 Reps
Day 5
Full Body Focus (Balanced)
Est. 0 min
8 exercises
Leverage Incline Chest Press
4 Sets x 8,10,10,10 Reps
Smith Machine Squat
4 Sets x 8,10,10,10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,10,10,10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8,10,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 12,15,15 Reps
Machine Leg Curl (Prone)
3 Sets x 12,15,15 Reps
Cable Bicep Curl
3 Sets x 12,15,15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,15,15 Reps
