4 Day
General
Intermediate
Barbell
Plan Details
The 4 Day routine by decoyist is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 75 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Day 2
Back
Est. 76 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Day 3
Shoulders
Est. 77 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
V-Up
3 Sets x 20 Reps
Day 4
Legs
Est. 76 min
6 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
