4 day strength training
General
Advanced
Barbell
Plan Details
The 4 day strength training routine by mabarber is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a progressive training routine, this is meant for you to improve daily. Stay consistent and you will see result.
Routine detail
Mon
Upper Power
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Tue
Lower Power
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
Upper hypertrophy
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Fri
Lower hypertrophy
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Any
AB WORKOUT
Est. 0 min
6 exercises
Air Bike
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Supine Heel Touches
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Supine Heel Touches
3 Sets x 8 Reps
