4 days***
General
Advanced
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Plan Details
The 4 days*** routine by lijmike 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
Day 1: Upper Body Push & Lower Body Pull
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 8,10,10 Reps
Dumbbell Romanian Deadlift
3 Sets x 8,10,10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 10,12 Reps
Machine Fly
2 Sets x 12,15 Reps
Machine Seated Leg Curl
2 Sets x 12,15 Reps
Dumbbell Incline Curl
3 Sets x 10,12,12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,12,12 Reps
Day 1
Day 1: Upper Body Push & Lower Body Pull
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 8,10,10 Reps
Dumbbell Romanian Deadlift
3 Sets x 8,10,10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 10,12 Reps
Machine Fly
2 Sets x 12,15 Reps
Machine Seated Leg Curl
2 Sets x 12,15 Reps
Dumbbell Incline Curl
3 Sets x 10,12,12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,12,12 Reps
Day 2
Day 2: Upper Body Pull & Lower Body Push
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,10,10 Reps
Machine Leg Press
3 Sets x 8,10,10 Reps
Cable Seated Row
3 Sets x 8,10,10 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
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12,15,15 Reps
Day 3
Day 3: Full Body Focus (Balanced)
Est. 0 min
10 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 Rope Hammer Curl
3 Sets x 12,15,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,15,15 Reps
Cable Bicep Curl
3 Sets x 10,12,12 Reps
Dip
3 Sets x 8 Reps
Day 4
Day 2 cardio
Est. 0 min
1 exercise
Treadmill Running
20 Sets
