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
Squats 2-3 sets 12-15 reps
Leg Extensions 2-3 sets 15-20 reps
Lying Leg Curls 3 sets 12-15 reps
Standing Calf Raises 2-3 sets 15-20 reps
Seated Calf Raises 2-3 sets 15-20 reps
Crunches 2-3 sets 15-20 reps
Hanging Leg Raises 2-3 sets 15-20 reps
TUESDAYS AND FRIDAYS
Flat Bench Presses 2-3 sets 10-12 reps
Incline Dumbbell Presses 2-3 sets 10-12 reps
Pulldowns 2-3 sets 10-12 reps
One-Arm Dumbbell Rows 2-3 sets 10-12 reps
Shoulder Presses 2-3 sets 10-12 reps
Upright Rows 2-3 sets 10-12 reps
Standing Barbell Curls 2 sets 10-12 reps
Concentration Curls 2 sets 10-12 reps
Pushdowns 2 sets 10-12 reps
One-Arm Extensions 2 sets 10-12 reps


Exercise/ Routine #2 # of Sets # of Reps
MONDAYS AND THURSDAYS
Leg Presses 2-3 sets 15-20 reps
Hack Squats 2-3 sets 15-20 reps
Incline Bench Presses 2-3 sets 10-12 reps
Flat Dumbbell Flyes 2-3 sets 10-12 reps
Shoulder Presses 2-3 sets 10-12 reps
Lateral Raises 2-3 sets 10-12 reps
Lying Triceps Extensions 2-3 sets 10-12 reps
Pushdowns 2-3 sets 10-12 reps
TUESDAYS AND FRIDAYS
Bent-Over Rows 2-3 sets 10-12 reps
Seated Pulley Rows 2-3 sets 10-12 reps
Lying Leg Curls 2-3 sets 15-20 reps
Stiff-Leg Deadlifts 2-3 sets 15-20 reps
Scott Curls 2-3 sets 10-12 reps
Incline Curls 2-3 sets 10-12 reps
Standing Calf Raises 2-3 sets 15-20 reps
Seated Calf Raises 2-3 sets 15-20 reps
Crunches 2-3 sets 15-20 reps
Reverse Crunches 2-3 sets 15-20 reps


Exercise/ Routine #3 # of Sets # of Reps
MONDAYS,TUESDAYS,
THURSDAYS,FRIDAYS
Incline Bench Press 4 sets 8-15 reps
Cable Flyes 3 sets 8-10 reps
Dips 3 sets 8-10 reps
Behind The Neck Press 4 sets 6-12 reps
Upright Rows 3 sets 8-12 reps
Front Shoulder Raise 3 sets 8-12 reps
Shrugs 3 sets 8-12 reps
One Arm Tricep Pushdown 3 sets 10-12 reps
Overhead Tricep Extension 2 sets 10-12 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts 3 sets To 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 Press Diminishing 10 reps total
Leg Extension 3 sets 10-12 reps
Leg Curl Diminishing 10 reps total
Standing Calf Diminishing 10 reps total
Seated Calf Diminishing 10 reps total
WEDNESDAY
Dumbbell Shoulder Press Diminishing 10 reps total
Dumbell Side Laterals 3 sets 10-12 reps
Bent Over Laterals 3 sets 10-12 reps
Close Grip Upright Row
(For Traps)		 Diminishing 10 reps total
THURSDAY
Lat Pulldown Diminishing 10 reps total
Bent Over Rows 3 sets 10-12 reps
Seated Cable Row 3 sets 10-12 reps
EZ Bar Bicep Curl Diminishing 10 reps total
Concentration Curl 3 sets 10-12 reps
SATURDAY
Incline Barbell Diminishing 10 reps total
Flat Dumbbell Bench Press 3 sets 10-12 reps
Cable Crossovers 3 sets 10-12 reps
Close Grip Bench Diminishing 10 reps total
Tricep Pushdowns 3 sets 10-12 reps


Exercise/ Routine #5 # of Sets # of Reps
MONDAYS AND THURSDAYS
Incline Sit-Ups 2-3 sets 15-20 reps
Bench Presses 6 sets 15-5 reps
Barbell Bent Rows 6 sets 15-5 reps
Standing Barbell Presses 5 sets 12-5 reps
Seated Calf Raises 5 sets 15-6 reps
Barbell Reverse Curls 3 sets 10-6 reps
Barbell Wrist Curls 3 sets 10-15 reps
TUESDAYS AND FRIDAYS
Hanging Leg Raises 2-3 sets 10-15 reps
Squats 6 sets 15-5 reps
Stiff Legged Deadlifts 4 sets 12-6 reps
Standing Barbell Curls 4 sets 12-6 reps
Close Grip Bench Press 4 sets 12-6 reps
Standing Calf Raises 5 sets 15-6 reps


Exercise/ Routine #6 # of Sets # of Reps
MONDAYS AND THURSDAYS
Leg Extensions 1 set 8-12 reps
Leg Curls 1 set 8-12 reps
Squats 2 sets 6-10 reps
Seated Toe Raises 1 set 8-12 reps
Nautilus Pullovers 1 set 8-12 reps
Siff Arm Lat Machine Pulldowns 1 set 8-12 reps
Barbell Bent Rows 2 sets 5-7 reps
Under-Grip Lat Pulldowns 1 set 8-12 reps
Barbell Shrugs 2 sets 8-12 reps
Stiff Legged Deadlifts 2 sets 5-7 reps
TUESDAYS AND FRIDAYS
Nautilus Flyes, Pec Deck Flyes
or Dumbell Flyes		 1 set 8-10 reps
Nautilus Bench Press
or Barbell Incline Press		 1 set 8-10 reps
Parallel Bar Dips 1 set 5 reps
Nautilus Lateral Raises
or Dumbbell Side Laterals		 1 set 8-10 reps
Nautilus Press or
Barbell Presses Behind the Neck		 1 set 8-10 reps
Concentration Curls 1 set 8-10 reps
Standing Barbell Curls 1 set 8-10 reps
Nautilus Triceps Extensions
or Pulley Pulldowns		 1 set 8-10 reps
Parallel Bar Dips 1 set 8-10 reps


Exercise/ Routine #7 # of Sets # of Reps
MONDAYS AND THURSDAYS
Incline Sit-Ups 3-4 sets 15-20 reps
Incline Barbell Presses 6 sets 15-5 reps
Parallel Bar Dips 4 sets 12-6 reps
Seated Pulley Rows 6 sets 15-5 reps
Front Lat Pulldowns 4 sets 12-6 reps
Seated Machine Front Presses 5 sets 12-5 reps
Barbell Upright Rows 3 sets 10-6 reps
Seated Calf Raises 6 sets 15-6 reps
Barbell Reverse Curls 4 sets 10-5 reps
Barbell Wrist Curls 4 sets 10-15 reps
TUESDAYS AND FRIDAYS
Hanging Leg Raises 3-4 sets 10-15 reps
Squats 6 sets 15-5 reps
Angled Leg Presses 5 sets 12-15 reps
Stiff Legged Deadlifts 5 sets 12-15 reps
Lying Leg Curls 3 sets 10-6 reps
Barbell Preacher Curls 5 sets 15-6 reps
Close Grip Bench Presses 5 sets 15-6 reps
Standing Calf Raises 5 sets 15-6 reps


Exercise/ Routine #8 # of Sets # of Reps
MONDAYS AND THURSDAYS
Hanging Leg Raises 3-5 sets 15-20 reps
Bench Presses 6-8 sets 5 reps
Incline Dumbbell Presses 3-4 sets 5 reps
Seated Machine Front Presses 5-6 sets 5 reps
Barbell Upright Rows 3-4 sets 6-8 reps
Barbell Incline Triceps Extensions 5-6 sets 6-8 reps
Seated Calf Raises 5-7 sets 8-10 reps
Barbell Wrist Curls 3-4 sets 8-10 reps
TUESDAYS AND FRIDAYS
Incline Sit-Ups 3-4 sets 15-20 reps
Hyperextensions 2-3 sets 10-15 reps
Squats 8-10 sets 5 reps
Deadlifts 4-6 sets 5 reps
Barbell Bent Rows 5-7 sets 5 reps
Barbell Shrugs 3-4 sets 10-15 reps
Standing Barbell curls 4-5 sets 5 reps
Barbell Reverse Curls 2-3 sets 8-10 reps
Standing Calf Raises 5-7 sets 10-15 reps


Exercise/ Routine #9 # of Sets # of Reps
MONDAYS AND THURSDAYS
Flat Bench Presses 3 sets 10-12 reps
Incline Flyes 3 sets 10-12 reps
Chins 3 sets 10-12 reps
One Arm Rows 3 sets 10-12 reps
Standing Barbell Curls 3 sets 10-12 reps
Concentration Curls 3 sets 10-12 reps
Crunches 3 sets 20-30 reps
Leg Raises 3 sets 15-20 reps
TUESDAYS AND FRIDAYS
Squats 3 sets 12-15 reps
Leg Extensions 3 sets 12-15 reps
Lying Leg Curls 3 sets 15-20 reps
Standing Calf Raises 3 sets 15-20 reps
Seated Calf Raises 3 sets 15-20 reps
Shoulder Presses 3 sets 12-15 reps
Lateral Raises 3 sets 12-15 reps
Dumbbell Shrugs 3 sets 12-15 reps
Triceps Pushdowns 3 sets 10-12 reps
One Arm Cable Pushdowns 3 sets 10-12 reps


Exercise/ Routine #10 # of Sets # of Reps
MONDAYS AND THURSDAYS
Incline Bench Presses 3 sets 10-12 reps
Flat Flyes 3 sets 10-12 reps
Bent Over Rows 3 sets 10-12 reps
Pulldowns 3 sets 10-12 reps
Preacher Curls 3 sets 10-12 reps
Standing Dumbbell Curls 3 sets 10-12 reps
Crunches 3 sets 20-30 reps
Lying Leg Raises 3 sets 15-20 reps
TUESDAYS AND FRIDAYS
Leg Presses 3 sets 12-15 reps
Hack Squats 3 sets 12-15 reps
Lying Leg Curls 3 sets 15-20 reps
Leg Press Toe Raises 3 sets 15-20 reps
Seated Calf Raises 3 sets 15-20 reps
Front Military Presses 3 sets 12-15 reps
Bent Over Lateral Raises 3 sets 12-15 reps
Barbell Shrugs 3 sets 12-15 reps
Lying Triceps Extensions 3 sets 10-12 reps
Dumbbell Extensions 3 sets 10-12 reps


Exercise/ Routine #11 # of Sets # of Reps
MONDAYS AND THURSDAYS
Flat Bench Presses 3 sets 10-12 reps
Incline Dumbbell Flyes 3 sets 10-12 reps
Dumbbell Presses 3 sets 12-15 reps
Lateral Raises 3 sets 12-15 reps
Upright Rows 3 sets 12-15 reps
Upright Dips 3 sets 10-12 reps
One arm Pushdowns 3 sets 10-12 reps
Crunches 3 sets 20-30 reps
Hanging Leg Raises 3 sets 15-20 reps
TUESDAYS AND FRIDAYS
Squats 3 sets 12-15 reps
Hack Squats 3 sets 12-15 reps
Lying Leg Curls 3 sets 15-20 reps
Standing Calf Raises 3 sets 15-20 reps
Seated Calf Raises 3 sets 15-20 reps
T-Bar Rows 3 sets 10-12 reps
Seated Cable Rows 3 sets 10-12 reps
Barbell Curls 3 sets 10-12 reps
Alternate Dumbbell Curls 3 sets 10-12 reps


Exercise/ Routine #12 # of Sets # of Reps
MONDAYS AND THURSDAYS
Dips 3 sets 10-12 reps
Incline Dumbbell Presses 3 sets 10-12 reps
Behind The Shoulder Presses 3 sets 12-15 reps
Lateral Raises 3 sets 12-15 reps
Dumbbell Shrugs 3 sets 12-15 reps
Triceps Pushdowns 3 sets 10-12 reps
Triceps Kickbacks 3 sets 10-12 reps
Roman Chair Situps 3 sets 20-30 reps
Lying Leg Raises 3 sets 15-20 reps
TUESDAYS AND FRIDAYS
Leg Presses 3 sets 12-15 reps
Leg Extensions 3 sets 12-15 reps
Lying Leg Curls 3 sets 15-20 reps
Standing Calf Raises 3 sets 15-20 reps
Leg Press Toe Raises 3 sets 15-20 reps
Seated Pulley Rows 3 sets 10-12 reps
Pulldowns 3 sets 10-12 reps
Seated Dumbbell Curls 3 sets 10-12 reps
Standing Cable Curls 3 sets 10-12 reps


Exercise/ Routine #13 # of Sets # of Reps
MONDAYS AND THURSDAYS
Squats 3 sets 12-15 reps
Leg Extensions 3 sets 12-15 reps
Leg Curls 3 sets 15-20 reps
Standing Calf Raises 3 sets 15-20 reps
Flat Bench Presses 3 sets 10-12 reps
Incline Dumbbell Flyes 3 sets 10-12 reps
Lying Triceps Extensions 3 sets 10-12 reps
Reverse Triceps Pushdowns 3 sets 10-12 reps
TUESDAYS AND FRIDAYS
Bent Over Rows 3 sets 10-12 reps
Lat Pulldowns 3 sets 10-12 reps
Front Shoulder Presses 3 sets 12-15 reps
Bent Over Lateral Raise 3 sets 12-15 reps
Barbell Shrugs 3 sets 12-15 reps
Preacher Curls 3 sets 10-12 reps
Concentration Curls 3 sets 10-12 reps
Crunches 3 sets 20-30 reps
Hanging Leg Raises 3 sets 15-20 reps


Exercise/ Routine #14 # of Sets # of Reps
MONDAYS AND THURSDAYS
Leg Presses 3 sets 12-15 reps
Hack Squats 3 sets 12-15 reps
Leg Curls 3 sets 15-20 reps
Donkey Calf Raises 3 sets 15-20 reps
Dips 3 sets 10-12 reps
Flat Dumbbell Flyes 3 sets 10-12 reps
Lying Triceps Extensions 3 sets 10-12 reps
One Arm Dumbbell Extensions 3 sets 10-12 reps
TUESDAYS AND FRIDAYS
T-Bar Rows 3 sets 10-12 reps
One Arm Dumbbell Rows 3 sets 10-12 reps
Dumbbell Presses 3 sets 12-15 reps
Side Lateral Raises 3 sets 12-15 reps
Upright Rows 3 sets 12-15 reps
Alternate Dumbbell Curls 3 sets 10-12 reps
One arm Preacher Curls 3 sets 10-12 reps
Crunches 3 sets 20-30 reps
Lying Leg Raises 3 sets 15-20 reps


Exercise/ Routine #15 # of Sets # of Reps
MONDAYS AND THURSDAYS
Decline Barbell Presses 4 sets 8-10 reps
Flat Dumbbell Flyes 3 sets 10-12 reps
Barbell Rows 4 sets 8-10 reps
Behind The Neck Pulldowns 3 sets 8-10 reps
Standing Barbell Curls 3 sets 8-10 reps
Concentration Curls 3 sets 10-12 reps
Crunches 3 sets 20-30 reps
Hanging Leg Raises 3 sets 15-20 reps
TUESDAYS AND FRIDAYS
Squats 4 sets 8-10 reps
Sissy Squats 3 sets 12-15 reps
Lying Leg Curls 4 sets 12-15 reps
Standing Calf Raises 3 sets 15-20 reps
Seated Calf Raises 3 sets 15-20 reps
Front Military Presses 4 sets 10-12 reps
Lateral Raises 3 sets 10-12 reps
Smith Machine Shrugs 3 sets 12-15 reps
Lying Triceps Extensions 4 sets 10-12 reps
Pushdowns 3 sets 10-12 reps


Exercise/ Routine #16 # of Sets # of Reps
MONDAYS AND THURSDAYS
Barbell Bench Presses 4 sets 8-10 reps
Incline Dumbbell Presses 3 sets 8-10 reps
Incline Dumbbell Flyes 3 sets 8-10 reps
Bent Over Rows 4 sets 8-10 reps
Pulldowns 3 sets 8-10 reps
One Arm Dumbbell Rows 3 sets 10-12 reps
Standing Barbell Curls 4 sets 8-10 reps
Seated Dumbbell Curls 3 sets 8-10 reps
Concentration Curls 3 sets 10-12 reps
Crunches 3 sets 20-30 reps
Hanging Leg Raises 3 sets 15-20 reps
TUESDAYS AND FRIDAYS
Squats 4 sets 12-15 reps
Hack Squats 3 sets 12-15 reps
Leg Extensions 3 sets 12-15 reps
Lying Leg Curls 4 sets 12-15 reps
Standing Calf Raises 4 sets 15-20 reps
Seated Calf Raises 4 sets 15-20 reps
Military Presses 4 sets 8-10 reps
Side Laterals 4 sets 10-12 reps
Upright Rows 4 sets 10-12 reps
Barbell Shrugs 4 sets 12-15 reps
Lying Triceps Extensions 4 sets 10-12 reps
Triceps Pushdowns 3 sets 10-12 reps
Reverse Triceps Pushdowns 3 sets 10-12 reps


Exercise/ Routine #17 # of Sets # of Reps
MONDAYS AND THURSDAYS
Flat Dumbbell Flyes 3 sets 10-12 reps
Incline Bench Presses 3 sets 10-12 reps
Dips 3 sets 10-12 reps
T Bar Rows 4 sets 10-12 reps
Seated Pulley Rows 4 sets 10-12 reps
Front Pulldowns 4 sets 10-12 reps
Preacher Curls 4 sets 10-12 reps
Dumbbell Curls 4 sets 10-12 reps
Hanging Leg Raises 4 sets 15-20 reps
Crunches 4 sets 20-30 reps
TUESDAYS AND FRIDAYS
Leg Presses 4 sets 12-15 reps
Hack Squats 3 sets 12-15 reps
Leg Extensions 3 sets 12-15 reps
Lying Leg Curls 4 sets 12-15 reps
Standing Calf Raises 4 sets 15-20 reps
Donkey Calf Raises 4 sets 15-20 reps
Front Shoulder Presses 4 sets 10-12 reps
Side Lateral Raises 4 sets 12-15 reps
Bent-Over Laterals 4 sets 12-15 reps
Dumbbell Shrugs 5 sets 12-15 reps
Lying Triceps Extensions 2 sets 10-12 reps
Triceps Pushdowns 2 sets 10-12 reps
Narrow Upright Dips 2 sets 10-12 reps

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