Program Description
Full Body 4 Day Workout For powerlifting and aesthetics
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 04, 2024 11:17
- Last EditedJun 23, 2024 12:17
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown
3
15 reps
4
Face Pull
3
15 reps
5
Leg Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
15 reps
7
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2
Preacher Curl (Barbell)
3
10 reps
3
Reverse Dumbell Fly
3
15 reps
4
Incline Bench Press (Barbell)
3
8 reps
5A
Standing Calf Raise
4
25 reps
5B
Hammer Curl
3
15 reps
6
Wide Grip Pull-Up
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
3
Lat Pulldown
3
15 reps
4
Hip Abductor (Machine)
3
15 reps
5A
Lateral Raise (Dumbbell)
3
15 reps
5B
Wrist Curls
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Deadlift (Barbell)
5
3 reps
4A
Standing Calf Raise
4
25 reps
4B
Skull Crusher
3
15 reps
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
5B
Bicep Curl (Dumbbell)
3
15 reps
6
Abs Crunch (Weighted)
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
2
Bench Press (Barbell)3 Sets
10 Reps
3
Lat Pulldown3 Sets
15 Reps
4
Face Pull3 Sets
15 Reps
5
Leg Curl3 Sets
15 Reps
6
Bicep Curl (Dumbbell)3 Sets
15 Reps
7
Hanging Leg Raise3 Sets
15 Reps
Day 2
1
Overhead Press (Barbell)5 Sets
3 Reps
2
Preacher Curl (Barbell)3 Sets
10 Reps
3
Reverse Dumbell Fly3 Sets
15 Reps
4
Incline Bench Press (Barbell)3 Sets
8 Reps
5A
Standing Calf Raise4 Sets
25 Reps
5B
Hammer Curl3 Sets
15 Reps
6
Wide Grip Pull-Up3 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)3 Sets
10 Reps
2
Bent Over Row (Barbell)3 Sets
15 Reps
3
Deadlift (Barbell)5 Sets
3 Reps
4A
Standing Calf Raise4 Sets
25 Reps
4B
Skull Crusher3 Sets
15 Reps
5A
Bulgarian Split Squat (Dumbbell)3 Sets
15 Reps
5B
Bicep Curl (Dumbbell)3 Sets
15 Reps
6
Abs Crunch (Weighted)3 Sets
15 Reps
Day 3
1
Bench Press (Barbell)5 Sets
3 Reps
2
Leg Curl1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3
Lat Pulldown3 Sets
15 Reps
4
Hip Abductor (Machine)3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)3 Sets
15 Reps
5B
Wrist Curls3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)3 Sets
15 Reps