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4-Day Upper and Lower Body Workout Plan

The document outlines a 4 day upper/lower body split workout program. Day 1 focuses on the upper body and includes exercises like decline machine press, dumbbell rows, and seated overhead dumbbell press. Day 2 targets the lower body with squats, stiff leg deadlifts, and standing calf raises. Day 3 returns to the upper body with incline dumbbell bench press, rack pulls, and overhead press. Day 4 finishes with the lower body featuring exercises such as leg press, dumbbell stiff leg deadlifts, and seated calf raises.

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Raadh
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75 views2 pages

4-Day Upper and Lower Body Workout Plan

The document outlines a 4 day upper/lower body split workout program. Day 1 focuses on the upper body and includes exercises like decline machine press, dumbbell rows, and seated overhead dumbbell press. Day 2 targets the lower body with squats, stiff leg deadlifts, and standing calf raises. Day 3 returns to the upper body with incline dumbbell bench press, rack pulls, and overhead press. Day 4 finishes with the lower body featuring exercises such as leg press, dumbbell stiff leg deadlifts, and seated calf raises.

Uploaded by

Raadh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Day 1

Upper Body
Exercise Sets Reps
Decline Machine Press 3 8-12
Dumbell Row 3 8-12
Seated Overhead
3 8-12
Dumbbell Press
Cable Flys - 3 sec negative 2 10-12
V-Bar Lat Pull Down - 3 sec
2 10-12
negative
Side Lateral Raise 2 10-15
Cable Tricep Extensions - 3
3 8-12
sec negative
Cable Curls - 3 sec negative 3 8-12
Day 2
Lower Body
Exercise Sets Reps
Squats 3 8-10
Stiff Leg Deadlifts 3 8-12
Standing Calf Raise 3 10-15
Leg Extensions - 3 sec
2 10-12
negative
Leg Curl - 3 sec negative 2 10-12
Seated Calf Raise - 3 sec
2 10-12
negative
Cable Crunch - 3 sec
3 15-20
negative
Leg Raises 3 12-15

Day 3
Upper Body
Exercise Sets Reps
Incline Dumbbell Bench
3 8-12
Press
Rack Pulls 3 8-10
Over Head Press 3 8-12
Machine Chest Press - 3
2 8-12
sec negative
Any Machine Rows - 3 sec
2 12-15
negative
Side Lateral Raise 2 8-12
Dumbbell Curls - 3 sec
3 8-12
negative
Close Grip Bench Press - 3
3 8-12
sec negative

Day 4
Lower Body
Exercise Sets Reps
Leg Press 3 12-15
Dumbbell Stiff Leg
3 8-12
Deadlifts
Leg Press Calf Raise 3 10-15
Hack Squat 2 8-12
Seated Leg Curl - 3 sec
2 10-12
negative
Seated Calf Raise - 3 sec
2 10-12
negative
Crunches 3 20-25
Hyperextension(Squeeze
3 10-12
glutes at the top)

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