4-Day Full-Body Workout Program
This 4-day workout routine targets all major muscle groups for a balanced and effective training schedule. Ensure proper form and warm up before each session. Rest for 1-2 minutes between sets.
Day 1: Chest & Triceps
1. Bench Press: 4 sets of 8-12 reps
2. Incline Dumbbell Press: 3 sets of 10-12 reps
3. Chest Flyes: 3 sets of 12-15 reps
4. Tricep Pushdown: 3 sets of 10-12 reps
5. Overhead Tricep Extension: 3 sets of 10-12 reps
6. Tricep Dips: 3 sets to failure
Day 2: Back & Biceps
1. Pull-Ups: 4 sets to failure
2. Bent Over Rows: 3 sets of 8-12 reps
3. Lat Pulldown: 3 sets of 10-12 reps
4. Barbell Bicep Curls: 3 sets of 10-12 reps
5. Hammer Curls: 3 sets of 10-12 reps
6. Face Pulls: 3 sets of 12-15 reps
Day 3: Rest or Active Recovery
Take a rest day or engage in light activity such as walking, yoga, or stretching to aid recovery.
Day 4: Shoulders & Abs
1. Overhead Shoulder Press: 4 sets of 8-12 reps
2. Lateral Raises: 3 sets of 10-12 reps
3. Front Raises: 3 sets of 10-12 reps
4. Shrugs: 3 sets of 12-15 reps
5. Plank: 3 sets of 30-60 seconds
6. Bicycle Crunches: 3 sets of 15-20 reps per side
Day 5: Legs
1. Squats: 4 sets of 8-12 reps
2. Leg Press: 3 sets of 10-12 reps
3. Lunges: 3 sets of 12 reps per leg
4. Leg Curls: 3 sets of 10-12 reps
5. Calf Raises: 4 sets of 15 reps
6. Leg Extensions: 3 sets of 12-15 reps
Days 6 & 7: Rest
Take these days off to allow your body to recover. Rest and proper nutrition are crucial for muscle growth and overall well-being.