Hard Body - Body Builder 4 Day Workout, Works the Entire Body

Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated:
August 6, 2005

Here is a perfect four day workout exercise routine that works all the major muscle groups. To get that perfect bodybuilder look, plan on being in the gym for at least an hour. Take it to the limit and spend 2 hours and marvel at the size of your biceps, triceps and legs.

These are big sets that will burn. Some days you will have trouble lifting your arms after working out. Your body is breaking down and then building more muscle. You are sculpting your arms, legs and chest.

These are the kind of workouts the professional athletes engage in during the off season to build strength and bulk. Imagine what they will do for you. You gain strength and that perfect set of muscle cut that wows the opposite sex.

This program is split into a 4 week routine with a bit of variety each week, so you don't get bored in the gym. Each week is then broken down into 4 bodybuilding workouts.

Day one you are working the legs Day two you begin to carve your chest and triceps. Day three leads you to work the shoulders. On day four you finish the week with back, lats and biceps.

Toss in a couple of days of rest between day 2 and day 3 and then one day of rest after workout 4. Then hit it hard again the next week. This is more than just a toning workout. This leads you to develop the look of that perfect body. This four day workout is what you need.

To get the most benefit out of this series of workouts you should do a pyramid workout. Start with a weight you can easily do 12 repetitions. Then increase the weight and do 10 reps. Add more weights to the bar and do 8 reps. Finally, add more weights and do two sets of 4 to 6 reps. If you are easily doing more than 6 reps on the final set then you need to add more weight to all sets. The last two sets you should be struggling to complete all 6 reps.

If you find this workout is too difficult or doesn't meet your training needs check out the Four Day Weightlifting Workout or even try out my friend Larry's excellent program to Build Massive Muscles. You can meet your weightlifting training needs right at this site.

Feel the burn baby!

Printable Copy of Week One Workout Schedule



Week One
Day One Day Two
Squat Incline Bench Press
Hack Squat Dumbbell Fly
Leg Curl Bench Press
Leg Extension French Curl
Heel Raise with Dumbbell Dumbbell Kickback
Ankle Flexion with Weight Plate Rowing Crunch w/ Ankle Weights
Stationary Lunge with Dumbbells Oblique Trunk Rotation w/ Plate


Day Three Day Four
Upright Row Seated Row with Machine
Side Deltoid Raise Dumbbell Swing
Shrug Wide Grip Row
Front Deltoid Raise One Arm Dumbbell Row
Behind Neck Press with Barbell Preacher Curl
Military Press with Dumbbells Reverse Grip Barbell Curl
Cheater Curls
Forearm Curl
Reverse Forearm Curl


Printable Copy of Week Two Workout Schedule

Week Two
Day One Day Two
Front Squat Decline Bench Press
Duck Squat w/ Dumbbell Bench Press
Leg Curl Incline Dumbbell Fly
Dumbbell Lunge Dumbbell Kickback
Seated Heel Raise with barbell Parallel Dips with Weight Plate
Ankle Flexion with Weight Plate Leg Raise with Ankle Weights
Lateral Lunge with Barbell Situps with Weight Plate


Day Three Day Four
Dumbbell Raise Lat Pull Downs
Side Deltoid Raise Wide Grip Row
Shrug Good Morning
Front Deltoid Raise Toe Touch
Overhead Press with Dumbbell One Arm Dumbbell Row
Pull Ups / Chin Ups Alternating Dumbbell Curl
Reverse Grip Pull Ups Seated Curls
Wrist Raise
Reverse Wrist Raise


Printable Copy of Week Three Workout Schedule

Week Three
Day One Day Two
Squat Incline Bench Press
Hack Squat Dumbbell Fly
Leg Curl Bench Press
Leg Extension Lying Cross Shoulder Triceps
Heel Raise with Dumbbell Parallel Dips with Weight Plate
Ankle Flexion with Weight Plate Tricep Extensions with Dumbbells
Stationary Lunge with Dumbbell Dumbbell Side Bend


Day Three Day Four
Upright Row Seated Row with Machine
Side Deltoid Raise Dumbbell Swing
Shrug Wide Grip Row
Front Deltoid Raise One Arm Dumbbell Row
Behind the Neck Press with Barbell Preacher Curls
Pull Ups / Chin Ups Reverse Grip Barbell Curl
Reverse Grip Pull Ups Cheater Curls
Forearm Curl
Reverse Forearm Curl


Printable Copy of Week Four Workout Schedule

Week Four
Day One Day Two
Front Squat Bench Press
Duck Squat with Dumbbell Incline Dumbbell Fly
Leg Curl Decline Bench Press
Dumbbell Lunge Dumbbell Kickbacks
Seated Heel Raise with Barbell Parallel Dips with Weight Plate
Ankle Flexion with Weight Plate Leg Raise with Ankle Weights
Lateral Lunge with Dumbbell Dumbbell Trunk Twist


Day Three Day Four
Dumbbell Raise Wide Grip Lat Pull Downs
Lying Side Deltoid Raise Wide Grip Row
Shrug Good Morning
Front Deltoid Raise One Arm Dumbbell Row
OverHead Press with Dumbbells Toe Touch
Pull Ups / Chin Ups Alternating Dumbbell Curl
Reverse Grip Pull Ups Cheater Curls
Seated Curls on leg
Wrist Raise


Get into a regular habit with this workout schedule and see yourself get stronger. For this workout to be effective plan on being in the gym for at least an hour. To sculpt your body, this four day workout has you exercising all the major muscle groups. You stay positive, you have more energy and more strength. You have a full body workout. You have exercised your Shoulders, Back, Biceps, Chest, Legs, and Triceps. This is happening four times a week, you are in control and your body will respond with strength and bulk.


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