4 Day Upper/Lower Muscle and Power Routine

By Suman Roy

	Advanced (3+ years)
	65 minutes/day \| 4 days/week
	Build Muscle, Gain Strength
	Weight Plate, Barbell, 2 x Dumbbell, Incline Bench, Squat Rack, Bodyweight, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Tricep Rope Attachment, Box, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Smith Machine, Ab Wheel Show More

Average Exertion

Average Cardio Intensity

This 4 day routine focuses on both building muscle and strength to build serious size that packs a punch. To accomplish this, this workout incorporates a variety of rep ranges (lower range for strength, higher for hypertrophy) organized into an upper/lower split. Two upper and two lower splits also ensure each muscle group gets optimal frequency per week for fast progress. Intermediates looking to build muscle and power simultaneously will want to give this workout a try.

NOTES:

1. Stretch adequately before starting the workout in order to prevent chances of injury.

2. You can replace an exercise from the list from time to time, but it should hit the same muscle group as the exercise which you want to replace.

3. Never compromise form just for the sake of completing a set.

Description

Week 1 Overview

Day 1:

Monday - Upper Body A

Day 2:

Tuesday - Lower A

Day 3:

Rest

Day 4:

Thursday - Upper Body B

Day 5:

Friday - Lower Body B

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Upper Body A

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Exercise	Sets	Reps	Rest
1.Weighted Pullup	4 sets	AMAP reps	120s
2.Standing Barbell Military Press (AKA Overhead Press)	5 sets	5 reps	150s
3.Barbell Pendlay Row	4 sets	6 reps	150s
4.Dumbbell Lateral Raise	3 sets	10 reps	60s
5.Bent Over Dumbbell Rear Delt Raise With Head On Bench	3 sets	10 reps	60s
6.Barbell Shrug Behind The Back See Exercise Notes	3 sets	AMAP reps	60s

Day 2 - Tuesday - Lower A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	5 reps	180s
2.Barbell Deadlift	3 sets	6 reps	180s
3.Dumbbell Lunges	3 sets	10 reps	60s
4.Single Leg Hip Bridge See Exercise Notes	3 sets	10-12 reps	30s
5.Plank	3 sets	60s	45s
6.Side Plank	3 sets	60s	45s

Day 4 - Thursday - Upper Body B

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Exercise	Sets	Reps	Rest
1.Close-Grip Chinup	3 sets	AMAP reps	90s
2.Lat Pulldown	3 sets	10-12 reps	60s
3.One-Arm Bent-Over Dumbbell Row See Exercise Notes	3 sets	10-12 reps	60s
4.Neutral-Grip Dumbbell Incline Bench Press	3 sets	8-10 reps	90s
5.Single Arm Cable Lateral Raise (Crossbody)	3 sets	12-15 reps	30s
6.Bent Over Low Pulley Rear Delt Fly	3 sets	12-15 reps	30s
7.Incline Cable Tricep Extension (rope extension)	2 sets	15 reps	45s
8.Alternating Incline Dumbbell Biceps Curl	2 sets	15 reps	45s

Day 5 - Friday - Lower Body B

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Exercise	Sets	Reps	Rest
1.Crossed-Arm Barbell Front Squat	4 sets	8 reps	120s
2.Barbell Romanian Deadlift	3 sets	8-10 reps	60s
3.Dumbbell Step-Up See Exercise Notes	3 sets	10 reps	60s
4.45 Degree Leg Press	3 sets	12-15 reps	90s
5.Lying Leg Curls	3 sets	12-15 reps	45s
6.Smith Machine Calf Raise	3 sets	12-15 reps	60s
7.Kneeling Ab Wheel	3-4 sets	10-15 reps	45s

Date Created: 11/30/2018, UTC

Last Updated: 10/27/2021, UTC

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