Full Body
4-Day Strength & Muscle
12
weeks
4
days a week
Advanced
level
More volume for people who love lifting. Two lower and two upper days split into strength and volume focuses — every muscle trained twice a week.
What week 1 looks like
Lower Strength
60 min- Barbell Back Squat4 × 4–6
- Romanian Deadlift3 × 6–8
- Leg Press3 × 8–10
- Hamstring Curl3 × 10–12
- Standing Calf Raise3 × 10–15
- Plank3 × 30–60 sec
Upper Strength
60 min- Barbell Bench Press4 × 4–6
- Lat Pulldown4 × 6–10
- Dumbbell Shoulder Press3 × 6–8
- Chest-Supported Row3 × 8–10
- Cable Face Pull3 × 12–15
- Farmer Carry3 × 30–45 sec
Lower Volume
55 min- Goblet Squat3 × 8–12
- Hip Thrust4 × 8–12
- Bulgarian Split Squat3 × 8–10 each leg
- Cable Pull-Through3 × 12–15
- Seated Calf Raise3 × 12–15
- Dead Bug3 × 8–10 each side
Upper Volume
60 min- Incline Dumbbell Press3 × 8–12
- Seated Cable Row3 × 10–12
- Machine Chest Press3 × 10–12
- One-Arm Dumbbell Row3 × 10–12 each
- Cable Lateral Raise3 × 12–15
- Cable Curl3 × 10–15
- Rope Triceps Pressdown3 × 10–15
Weeks 2–12 progress on their own. Nothing to plan yourself.