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4 Day Per Week Programs!

Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

Working out four days per week is popular. Check out our workouts below and find one that fits your schedule. Be on the way to a better, buffer body.

Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!

Exercise/ Routine #1# of Sets# of Reps
MONDAYS AND THURSDAYS
Squats2-3 sets12-15 reps
Leg Extensions2-3 sets15-20 reps
Lying Leg Curls3 sets12-15 reps
Standing Calf Raises2-3 sets15-20 reps
Seated Calf Raises2-3 sets15-20 reps
Crunches2-3 sets15-20 reps
Hanging Leg Raises2-3 sets15-20 reps
TUESDAYS AND FRIDAYS
Flat Bench Presses2-3 sets10-12 reps
Incline Dumbbell Presses2-3 sets10-12 reps
Pulldowns2-3 sets10-12 reps
One-Arm Dumbbell Rows2-3 sets10-12 reps
Shoulder Presses2-3 sets10-12 reps
Upright Rows2-3 sets10-12 reps
Standing Barbell Curls2 sets10-12 reps
Concentration Curls2 sets10-12 reps
Pushdowns2 sets10-12 reps
One-Arm Extensions2 sets10-12 reps


Exercise/ Routine #2# of Sets# of Reps
MONDAYS AND THURSDAYS
Leg Presses2-3 sets15-20 reps
Hack Squats2-3 sets15-20 reps
Incline Bench Presses2-3 sets10-12 reps
Flat Dumbbell Flyes2-3 sets10-12 reps
Shoulder Presses2-3 sets10-12 reps
Lateral Raises2-3 sets10-12 reps
Lying Triceps Extensions2-3 sets10-12 reps
Pushdowns2-3 sets10-12 reps
TUESDAYS AND FRIDAYS
Bent-Over Rows2-3 sets10-12 reps
Seated Pulley Rows2-3 sets10-12 reps
Lying Leg Curls2-3 sets15-20 reps
Stiff-Leg Deadlifts2-3 sets15-20 reps
Scott Curls2-3 sets10-12 reps
Incline Curls2-3 sets10-12 reps
Standing Calf Raises2-3 sets15-20 reps
Seated Calf Raises2-3 sets15-20 reps
Crunches2-3 sets15-20 reps
Reverse Crunches2-3 sets15-20 reps


Exercise/ Routine #3# of Sets# of Reps
MONDAYS,TUESDAYS,
THURSDAYS,FRIDAYS
Incline Bench Press4 sets8-15 reps
Cable Flyes3 sets8-10 reps
Dips3 sets8-10 reps
Behind The Neck Press4 sets6-12 reps
Upright Rows3 sets8-12 reps
Front Shoulder Raise3 sets8-12 reps
Shrugs3 sets8-12 reps
One Arm Tricep Pushdown3 sets10-12 reps
Overhead Tricep Extension2 sets10-12 reps
Raised Leg Crunches3 setsTo Failure
Hanging Leg Lifts3 setsTo Failure


Exercise/ Routine #4# of Sets# of Reps
*Diminishing sets is when you use a weight that you can do only 3-4 reps with. Then do 3-4 strict reps with it and then set the weight down and take 10-to-15 deep breaths. Pick the weight up and do as many reps as possible. Keep this up until 10 reps total are completed.*
MONDAYS
Leg PressDiminishing10 reps total
Leg Extension3 sets10-12 reps
Leg CurlDiminishing10 reps total
Standing CalfDiminishing10 reps total
Seated CalfDiminishing10 reps total
WEDNESDAY
Dumbbell Shoulder PressDiminishing10 reps total
Dumbell Side Laterals3 sets10-12 reps
Bent Over Laterals3 sets10-12 reps
Close Grip Upright Row
(For Traps)
Diminishing10 reps total
THURSDAY
Lat PulldownDiminishing10 reps total
Bent Over Rows3 sets10-12 reps
Seated Cable Row3 sets10-12 reps
EZ Bar Bicep CurlDiminishing10 reps total
Concentration Curl3 sets10-12 reps
SATURDAY
Incline BarbellDiminishing10 reps total
Flat Dumbbell Bench Press3 sets10-12 reps
Cable Crossovers3 sets10-12 reps
Close Grip BenchDiminishing10 reps total
Tricep Pushdowns3 sets10-12 reps


Exercise/ Routine #5# of Sets# of Reps
MONDAYS AND THURSDAYS
Incline Sit-Ups2-3 sets15-20 reps
Bench Presses6 sets15-5 reps
Barbell Bent Rows6 sets15-5 reps
Standing Barbell Presses5 sets12-5 reps
Seated Calf Raises5 sets15-6 reps
Barbell Reverse Curls3 sets10-6 reps
Barbell Wrist Curls3 sets10-15 reps
TUESDAYS AND FRIDAYS
Hanging Leg Raises2-3 sets10-15 reps
Squats6 sets15-5 reps
Stiff Legged Deadlifts4 sets12-6 reps
Standing Barbell Curls4 sets12-6 reps
Close Grip Bench Press4 sets12-6 reps
Standing Calf Raises5 sets15-6 reps


Exercise/ Routine #6# of Sets# of Reps
MONDAYS AND THURSDAYS
Leg Extensions1 set8-12 reps
Leg Curls1 set8-12 reps
Squats2 sets6-10 reps
Seated Toe Raises1 set8-12 reps
Nautilus Pullovers1 set8-12 reps
Siff Arm Lat Machine Pulldowns1 set8-12 reps
Barbell Bent Rows2 sets5-7 reps
Under-Grip Lat Pulldowns1 set8-12 reps
Barbell Shrugs2 sets8-12 reps
Stiff Legged Deadlifts2 sets5-7 reps
TUESDAYS AND FRIDAYS
Nautilus Flyes, Pec Deck Flyes
or Dumbell Flyes
1 set8-10 reps
Nautilus Bench Press
or Barbell Incline Press
1 set8-10 reps
Parallel Bar Dips1 set5 reps
Nautilus Lateral Raises
or Dumbbell Side Laterals
1 set8-10 reps
Nautilus Press or
Barbell Presses Behind the Neck
1 set8-10 reps
Concentration Curls1 set8-10 reps
Standing Barbell Curls1 set8-10 reps
Nautilus Triceps Extensions
or Pulley Pulldowns
1 set8-10 reps
Parallel Bar Dips1 set8-10 reps


Exercise/ Routine #7# of Sets# of Reps
MONDAYS AND THURSDAYS
Incline Sit-Ups3-4 sets15-20 reps
Incline Barbell Presses6 sets15-5 reps
Parallel Bar Dips4 sets12-6 reps
Seated Pulley Rows6 sets15-5 reps
Front Lat Pulldowns4 sets12-6 reps
Seated Machine Front Presses5 sets12-5 reps
Barbell Upright Rows3 sets10-6 reps
Seated Calf Raises6 sets15-6 reps
Barbell Reverse Curls4 sets10-5 reps
Barbell Wrist Curls4 sets10-15 reps
TUESDAYS AND FRIDAYS
Hanging Leg Raises3-4 sets10-15 reps
Squats6 sets15-5 reps
Angled Leg Presses5 sets12-15 reps
Stiff Legged Deadlifts5 sets12-15 reps
Lying Leg Curls3 sets10-6 reps
Barbell Preacher Curls5 sets15-6 reps
Close Grip Bench Presses5 sets15-6 reps
Standing Calf Raises5 sets15-6 reps


Exercise/ Routine #8# of Sets# of Reps
MONDAYS AND THURSDAYS
Hanging Leg Raises3-5 sets15-20 reps
Bench Presses6-8 sets5 reps
Incline Dumbbell Presses3-4 sets5 reps
Seated Machine Front Presses5-6 sets5 reps
Barbell Upright Rows3-4 sets6-8 reps
Barbell Incline Triceps Extensions5-6 sets6-8 reps
Seated Calf Raises5-7 sets8-10 reps
Barbell Wrist Curls3-4 sets8-10 reps
TUESDAYS AND FRIDAYS
Incline Sit-Ups3-4 sets15-20 reps
Hyperextensions2-3 sets10-15 reps
Squats8-10 sets5 reps
Deadlifts4-6 sets5 reps
Barbell Bent Rows5-7 sets5 reps
Barbell Shrugs3-4 sets10-15 reps
Standing Barbell curls4-5 sets5 reps
Barbell Reverse Curls2-3 sets8-10 reps
Standing Calf Raises5-7 sets10-15 reps


Exercise/ Routine #9# of Sets# of Reps
MONDAYS AND THURSDAYS
Flat Bench Presses3 sets10-12 reps
Incline Flyes3 sets10-12 reps
Chins3 sets10-12 reps
One Arm Rows3 sets10-12 reps
Standing Barbell Curls3 sets10-12 reps
Concentration Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Squats3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Lying Leg Curls3 sets15-20 reps
Standing Calf Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
Shoulder Presses3 sets12-15 reps
Lateral Raises3 sets12-15 reps
Dumbbell Shrugs3 sets12-15 reps
Triceps Pushdowns3 sets10-12 reps
One Arm Cable Pushdowns3 sets10-12 reps


Exercise/ Routine #10# of Sets# of Reps
MONDAYS AND THURSDAYS
Incline Bench Presses3 sets10-12 reps
Flat Flyes3 sets10-12 reps
Bent Over Rows3 sets10-12 reps
Pulldowns3 sets10-12 reps
Preacher Curls3 sets10-12 reps
Standing Dumbbell Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Lying Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Leg Presses3 sets12-15 reps
Hack Squats3 sets12-15 reps
Lying Leg Curls3 sets15-20 reps
Leg Press Toe Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
Front Military Presses3 sets12-15 reps
Bent Over Lateral Raises3 sets12-15 reps
Barbell Shrugs3 sets12-15 reps
Lying Triceps Extensions3 sets10-12 reps
Dumbbell Extensions3 sets10-12 reps


Exercise/ Routine #11# of Sets# of Reps
MONDAYS AND THURSDAYS
Flat Bench Presses3 sets10-12 reps
Incline Dumbbell Flyes3 sets10-12 reps
Dumbbell Presses3 sets12-15 reps
Lateral Raises3 sets12-15 reps
Upright Rows3 sets12-15 reps
Upright Dips3 sets10-12 reps
One arm Pushdowns3 sets10-12 reps
Crunches3 sets20-30 reps
Hanging Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Squats3 sets12-15 reps
Hack Squats3 sets12-15 reps
Lying Leg Curls3 sets15-20 reps
Standing Calf Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
T-Bar Rows3 sets10-12 reps
Seated Cable Rows3 sets10-12 reps
Barbell Curls3 sets10-12 reps
Alternate Dumbbell Curls3 sets10-12 reps


Exercise/ Routine #12# of Sets# of Reps
MONDAYS AND THURSDAYS
Dips3 sets10-12 reps
Incline Dumbbell Presses3 sets10-12 reps
Behind The Shoulder Presses3 sets12-15 reps
Lateral Raises3 sets12-15 reps
Dumbbell Shrugs3 sets12-15 reps
Triceps Pushdowns3 sets10-12 reps
Triceps Kickbacks3 sets10-12 reps
Roman Chair Situps3 sets20-30 reps
Lying Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Leg Presses3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Lying Leg Curls3 sets15-20 reps
Standing Calf Raises3 sets15-20 reps
Leg Press Toe Raises3 sets15-20 reps
Seated Pulley Rows3 sets10-12 reps
Pulldowns3 sets10-12 reps
Seated Dumbbell Curls3 sets10-12 reps
Standing Cable Curls3 sets10-12 reps


Exercise/ Routine #13# of Sets# of Reps
MONDAYS AND THURSDAYS
Squats3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Leg Curls3 sets15-20 reps
Standing Calf Raises3 sets15-20 reps
Flat Bench Presses3 sets10-12 reps
Incline Dumbbell Flyes3 sets10-12 reps
Lying Triceps Extensions3 sets10-12 reps
Reverse Triceps Pushdowns3 sets10-12 reps
TUESDAYS AND FRIDAYS
Bent Over Rows3 sets10-12 reps
Lat Pulldowns3 sets10-12 reps
Front Shoulder Presses3 sets12-15 reps
Bent Over Lateral Raise3 sets12-15 reps
Barbell Shrugs3 sets12-15 reps
Preacher Curls3 sets10-12 reps
Concentration Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Hanging Leg Raises3 sets15-20 reps


Exercise/ Routine #14# of Sets# of Reps
MONDAYS AND THURSDAYS
Leg Presses3 sets12-15 reps
Hack Squats3 sets12-15 reps
Leg Curls3 sets15-20 reps
Donkey Calf Raises3 sets15-20 reps
Dips3 sets10-12 reps
Flat Dumbbell Flyes3 sets10-12 reps
Lying Triceps Extensions3 sets10-12 reps
One Arm Dumbbell Extensions3 sets10-12 reps
TUESDAYS AND FRIDAYS
T-Bar Rows3 sets10-12 reps
One Arm Dumbbell Rows3 sets10-12 reps
Dumbbell Presses3 sets12-15 reps
Side Lateral Raises3 sets12-15 reps
Upright Rows3 sets12-15 reps
Alternate Dumbbell Curls3 sets10-12 reps
One arm Preacher Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Lying Leg Raises3 sets15-20 reps


Exercise/ Routine #15# of Sets# of Reps
MONDAYS AND THURSDAYS
Decline Barbell Presses4 sets8-10 reps
Flat Dumbbell Flyes3 sets10-12 reps
Barbell Rows4 sets8-10 reps
Behind The Neck Pulldowns3 sets8-10 reps
Standing Barbell Curls3 sets8-10 reps
Concentration Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Hanging Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Squats4 sets8-10 reps
Sissy Squats3 sets12-15 reps
Lying Leg Curls4 sets12-15 reps
Standing Calf Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
Front Military Presses4 sets10-12 reps
Lateral Raises3 sets10-12 reps
Smith Machine Shrugs3 sets12-15 reps
Lying Triceps Extensions4 sets10-12 reps
Pushdowns3 sets10-12 reps


Exercise/ Routine #16# of Sets# of Reps
MONDAYS AND THURSDAYS
Barbell Bench Presses4 sets8-10 reps
Incline Dumbbell Presses3 sets8-10 reps
Incline Dumbbell Flyes3 sets8-10 reps
Bent Over Rows4 sets8-10 reps
Pulldowns3 sets8-10 reps
One Arm Dumbbell Rows3 sets10-12 reps
Standing Barbell Curls4 sets8-10 reps
Seated Dumbbell Curls3 sets8-10 reps
Concentration Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Hanging Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Squats4 sets12-15 reps
Hack Squats3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Lying Leg Curls4 sets12-15 reps
Standing Calf Raises4 sets15-20 reps
Seated Calf Raises4 sets15-20 reps
Military Presses4 sets8-10 reps
Side Laterals4 sets10-12 reps
Upright Rows4 sets10-12 reps
Barbell Shrugs4 sets12-15 reps
Lying Triceps Extensions4 sets10-12 reps
Triceps Pushdowns3 sets10-12 reps
Reverse Triceps Pushdowns3 sets10-12 reps


Exercise/ Routine #17# of Sets# of Reps
MONDAYS AND THURSDAYS
Flat Dumbbell Flyes3 sets10-12 reps
Incline Bench Presses3 sets10-12 reps
Dips3 sets10-12 reps
T Bar Rows4 sets10-12 reps
Seated Pulley Rows4 sets10-12 reps
Front Pulldowns4 sets10-12 reps
Preacher Curls4 sets10-12 reps
Dumbbell Curls4 sets10-12 reps
Hanging Leg Raises4 sets15-20 reps
Crunches4 sets20-30 reps
TUESDAYS AND FRIDAYS
Leg Presses4 sets12-15 reps
Hack Squats3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Lying Leg Curls4 sets12-15 reps
Standing Calf Raises4 sets15-20 reps
Donkey Calf Raises4 sets15-20 reps
Front Shoulder Presses4 sets10-12 reps
Side Lateral Raises4 sets12-15 reps
Bent-Over Laterals4 sets12-15 reps
Dumbbell Shrugs5 sets12-15 reps
Lying Triceps Extensions2 sets10-12 reps
Triceps Pushdowns2 sets10-12 reps
Narrow Upright Dips2 sets10-12 reps


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Have you used a workout program that has given you the best gains of your life and don't see it listed here? Then please feel free to submit your workout.

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