By Abby Cronin
Let’s face it- getting motivated to get into the gym and kill a workout 7 days a week just isn’t realistic for most of us. Whether we’re short on time, bored with our workouts, or just plain tired, days happen where we skip out on the gym. The great thing about a bodybuilding 4 day workout routine is that it anticipates these occasional lapses. Fitting the majority of your training into 4 days is very possible, and can be just as effective as a 6 or 7 day plan.
Since the number of days you spend in the gym will be lower, the time you spend in the gym will be slightly longer per day. Personally, I use this routine when I feel like I need to kick start my workouts after a slump. You can perform them on any days you want, just gage how you feel recovery-wise and always listen to your body. Though individual weights will vary dramatically from person to person, here is a general guide to the types of exercises you will do and how many reps and sets you should perform.
Your Bodybuilding 4 Day Workout Routine Would Look Like This:
Monday: Chest, Triceps, Shoulders, Quads, Abs
Chest
Standard Bench Press- 4 sets of 10-12 reps
Pec Fly (Machine or Cables)- 4 sets of 10-12 reps
Triceps
Tricep Pushdown- 4 sets 10-12 reps
Reverse Grip Pushdown- 4 sets of 10-12 reps
Shoulders
Lateral Raises- 4 sets of 10-12 reps
Dumbbell Presses- 4 sets of 10-12 reps
Quads
Barbell Squats- 4 sets of 10-12 reps
Leg Extension- 4 sets of 10-12 reps
Abdominals
Hanging Leg Raises- 4 sets of 10-12
Tuesday: Recovery/Optional Cardio
Wednesday: Back, Biceps, Hamstrings, Abs
Back
Lat Pulldowns- 4 sets of 10-12 reps
Bent Over Barbell Row- 4 sets of 10-12 reps
Biceps
Hammer Curls- 4 sets of 10-12 reps
Standard Dumbbell Curls- 4 sets of 10-12 reps
Hamstrings
Deadlifts- 4 sets of 10-12 reps
Lying Hamstring Curls- 4 sets of 10-12 reps
Abdominals
Exercise Ball Crunches- 4 sets of 10-12 reps
Thursday: Recovery/Optional Cardio
Friday: Chest, Triceps, Shoulders, Quads, Abs
Chest
Dumbbell Bench Press- 4 sets of 10-12 reps
Seated Chest Press- 4 sets of 10-12 reps
Triceps
Overhead Tricep Extensions- 4 sets of 10-12 reps
Skull Crushers- 4 sets of 10-12 reps
Shoulders
Front Raises- 4 sets of 10-12 reps
Seated Shoulder Press- 4 sets of 10-12 reps
Quads
Barbell Front Squats- 4 sets of 10-12 reps
Saturday: Recovery/Optional Cardio
Sunday: Back, Biceps, Hamstrings, Abs
Back
Straight-Arm Lat Pushdowns- 4 sets of 10-12 reps
Single Arm Dumbbell Rows- 4 sets of 10-12 reps (each side)
Biceps
Cable Curls- 4 sets of 10-12 reps
Preacher Curls- 4 sets of 10-12 reps
Hamstrings
Deadlifts- 4 sets of 10-12 reps
Seated Hamstring Curls- 4 sets of 10-12 reps
Abdominals
Cable Crunches- 4 sets of 10-12 reps
The way a bodybuilding 4 day workout plan works best is that you put the majority of effort into your training days, but you don’t do absolutely nothing on your off days. Throwing in a 25-30 minute walk or even some stretching or bodyweight exercises is a good way to stay active and fit even when you’re not hammering the weights in the gym.
