4 Day Full Body and Isolation Combo Routine
By Josh England
 | Intermediate (2-3 years) |
 | 48 minutes/day | 4 days/week |
 | Build Muscle |
 | Pull up bar, T-Bar Row Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Flat Bench, Barbell, 2 x Dumbbell, Squat Rack, Trap Bar, Leg Extension Machine, Seated Calf Raise Machine, Smith Machine, Incline Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Rope Cable Machine, Straight Bar Attachment, Dips (Parallel) Bar Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday - Back and Biceps
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Chin-up | 3 sets | 10 reps | 60s | |
| 2.Lying T-Bar Row | 3 sets | 10 reps | 60s | |
| 3.Close-Grip Front Lat Pulldown | 3 sets | 10 reps | 60s | |
| 4.One-Arm Bent-Over Dumbbell Row | 3 sets | 10 reps | 60s | |
| 5.Barbell Biceps Curl | 3 sets | 10 reps | 60s | |
| 6.Standing Hammer Curl | 3 sets | 10 reps | 60s | |
Day 2 - Tuesday - Legs
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 3 sets | 10 reps | 60s | |
| 2.Trap-Bar Deadlift | 3 sets | 10 reps | 60s | |
| 3.Stiff-Legged Dumbbell Deadlift | 3 sets | 10 reps | 60s | |
| 4.Leg Extensions | 3 sets | 10 reps | 60s | |
| 5.Seated Calf Raise Machine | 2 sets | 20 reps | 60s | |
| 6.Standing Machine Calf Raise | 2 sets | 20 reps | 60s | |
Day 3 - Wednesday - Chest, Shoulders, and Triceps
Scroll to topStart this workout with exercises that target the muscle group you want to prioritize: chest or shoulders. For a balanced approach, switch the order every week!
| Exercise | Sets | Reps | Rest | |
| 1.Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 10 reps | 60s | |
| 2.Dumbbell Lateral Raise | 3 sets | 10 reps | 60s | |
| 3.Barbell Incline Bench Press | 3 sets | 10 reps | 60s | |
| 4.Face Pull | 3 sets | 10 reps | 60s | |
| 5.Dumbbell Bench Press | 3 sets | 10 reps | 60s | |
| 6.Incline Barbell Skullcrusher | 3 sets | 10 reps | 60s | |
| 7.Straight Bar Tricep Extension | 3 sets | 10 reps | 60s | |
Day 5 - Friday - Full Body
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Deadlift | 4 sets | 10 reps | 60s | |
| 2.Barbell Front Squat | 3 sets | 10 reps | 60s | |
| 3.Barbell Hip Thrust with Bench | 3 sets | 10 reps | 60s | |
| 4.Tricep Dips | 3 sets | 10 reps | 60s | |
| 5.Inverted Row | 3 sets | 10 reps | 60s | |
Date Created: 4/10/2018, UTC
Last Updated: 10/30/2021, UTC
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