4 day/ week bodybuilding program

by Akos S.

Program Description

Emphasis: arms, shoulders, chest, upper back Day1, rest, Day2, rest, Day3, Day4, rest

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jun 29, 2024 02:20
Last Edited
Jul 23, 2024 05:39

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WEEK 1

Day 1

1

Bench Press (Dumbbell)

1

1

1

8-12 reps

8-12 reps

-

RPE 9-10

-

-

2

Pull-Up (Weighted)

1

2

6-8 reps

-

RPE 9-10

-

3

JM Press (Smith Machine)

1

2

8-12 reps

-

RPE 8-9

-

4

Seated Wide-Grip Row (Cable)

1

1

8-12 reps

-

RPE 10

RPE 10

5

Lateral Raise (Cable)

1

2

10-15 reps

-

RPE 10

RPE 10

6

Incline Curl (Dumbbell)

1

2

8-12 reps

-

RPE 10

RPE 10

7

Decline Sit Up (Weighted)

1

2

10-15 reps

-

RPE 8-9

RPE 8-9

Day 2

1

High Bar Squat (Barbell)

3

5-6 reps

RPE 8-9

2

Incline Chest Press (Machine)

2

1

8-12 reps

8-15 reps

RPE 10

RPE 10

3

Bent Over Row (Barbell)

3

6-8 reps

RPE 9-10

4

Lateral Raise (Cable)

3

10-15 reps

RPE 10

5

Lat Pulldown (Neutral Grip)

2

8-12 reps

RPE 10

6

Leg Curl

2

8-12 reps

RPE 10

7

Hammer Curl

3

8-12 reps

RPE 10

Day 3

1

Incline Bench Press (Smith Machine)

3

6-10 reps

RPE 9-10

2

Preacher Curl (EZ Bar)

3

6-10 reps

RPE 10

3

Seated Shoulder Press (Dumbbell)

3

6-10 reps

RPE 10

4

Overhead Tricep Extension (Cable)

3

8-12 reps

RPE 10

5

Pec Deck (Machine)

2

8-12 reps

RPE 10

Day 4

1

Squat (Smith Machine)

3

6-8 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

3

6-10 reps

RPE 8

3

Leg Extension

1

2

8-12 reps

8-12 reps

RPE 10

RPE 10

4

Reverse Pec Deck

3

8-12 reps

RPE 10

5

Leg Raise (Captain's Chair)

3

10-20 reps

RPE 10

6

Power Shrug

2

10-15 reps

RPE 10

Day 2

1

High Bar Squat (Barbell)

3 Sets

5-6 Reps

@8-9

2

Incline Chest Press (Machine)

2 Sets

1 Set

8-12 Reps

8-15 Reps

@10

@10

3

Bent Over Row (Barbell)

3 Sets

6-8 Reps

@9-10

4

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

5

Lat Pulldown (Neutral Grip)

2 Sets

8-12 Reps

@10

6

Leg Curl

2 Sets

8-12 Reps

@10

7

Hammer Curl

3 Sets

8-12 Reps

@10

Day 3

1

Incline Bench Press (Smith Machine)

3 Sets

6-10 Reps

@9-10

2

Preacher Curl (EZ Bar)

3 Sets

6-10 Reps

@10

3

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

@10

4

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

@10

5

Pec Deck (Machine)

2 Sets

8-12 Reps

@10

Day 4

1

Squat (Smith Machine)

3 Sets

6-8 Reps

@8-9

2

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

@8

3

Leg Extension

1 Set

2 Sets

8-12 Reps

8-12 Reps

@10

@10

4

Reverse Pec Deck

3 Sets

8-12 Reps

@10

5

Leg Raise (Captain's Chair)

3 Sets

10-20 Reps

@10

6

Power Shrug

2 Sets

10-15 Reps

@10

Day 1

1

Bench Press (Dumbbell)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

-

@9-10

-

-

2

Pull-Up (Weighted)

1 Set

2 Sets

6-8 Reps

-

@9-10

-

3

JM Press (Smith Machine)

1 Set

2 Sets

8-12 Reps

-

@8-9

-

4

Seated Wide-Grip Row (Cable)

1 Set

1 Set

8-12 Reps

-

@10

@10

5

Lateral Raise (Cable)

1 Set

2 Sets

10-15 Reps

-

@10

@10

6

Incline Curl (Dumbbell)

1 Set

2 Sets

8-12 Reps

-

@10

@10

7

Decline Sit Up (Weighted)

1 Set

2 Sets

10-15 Reps

-

@8-9

@8-9