Bodybuilding 4 Days a Week for 16 weeks

Approx. 60 minute bodybuilding building program 
4 days per week
16 weeks
Standard exercises for most gyms
Substitute as necessary / desired 
Small power building component with 6 reps per set in the last four weeks, but still in the hypertrophy range.  

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Deadlift (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown

Pec Fly (Dumbbell)

Chest Supported Row (Machine)

Push Up

Pull-Up (Assisted)

Chest and Back

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Decline Sit Up (Weighted)

Hanging Leg Raise

Arms and Abs

Leg Press

Front Squat (Barbell)

Leg Extension

Leg Curl

Seated Calf Raise

Stiff Leg Deadlift

Squat (Barbell)

Legs

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Sit Up

Shoulders and Abs

Week 1-4

Week 5-8

Week 9-12

0 reviews for Bodybuilding 4 Days a Week for 16 weeks