Strong Body Program 4
Bulking
Advanced
None
Plan Details
The Strong Body Program 4 routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is a follow up of the intermediate/advanced program version 3 that was previously developed by Jefit. The idea behind this particular program is to complete three weekly sessions for the next 4-6 weeks. Eventually, you can progress to using the program as a 3 day on - 1-Day off - and 3 day on training format over the course of a week. Remember to start initially with 3 workout sessions before progressing to 6 sessions/week after 4-6 weeks. Day 1 - LEGS & BACK: -includes 4 sets of supersets for the legs only (both dumbbell exercises). Day 2 - CHEST & SHOULDERS: -includes a full superset workout moving between chest/shoulder exercises. Day 3 - CORE & ARMS: -includes a core exercise paired with either a bicep or tricep exercise. After 4-6 weeks, try to repeat this sequence twice over the course of a 6 day period. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Day 1: Legs & Back
Est. 46 min
9 exercises
Knees to Chest Hug
1 Set x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 6 Reps
Arm Circles
1 Set x 8 Reps
One-Arm Wall Stretch
1 Set x 8 Reps
Overhead Stretch
1 Set x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 2
Day 2: Chest & Shoulders
Est. 53 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Plyo Push-Up
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Day 3
Day 3: Core & Arms
Est. 43 min
8 exercises
Air Bike
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
