Workout Four Days

Workout Four Days a Week

Below you will find workouts for you who wants to train your muscle groups twice per week, do compound excercises mixed with different superset excercises. There are some rules for how you should train, read the workout rules which should be followed for every workout routine. Even if you don't bother to follow any of the workout routines I have made on this website.

Workout routines

Upper/lower bodysplit which will keep your working out four days a week and follow simple rules about musclebuilding. Follow each routine for approximatly four weeks then change your workout routine. You can change between working out 3, 4 or 5 days a week. But be consistent in both training and diet. In the workout routines below you will train four days a week for one month, than you are to change to any of the workout routines were you will be working out hard either three or five times a week. My recommendation is that you continue with the five times a week training and after that let your muscles rest and build strength three times a week.

Four days a week workout routines

• New workout routine: One compound + 2 supersets + extra. 
• The Diminishing workout routine (coming soon...)

 

WORKOUT RULES

1. Always warm up muscles and stretch lightly before picking up any weights
2. Train each body part twice a week if possible
3. Aim for eight to ten repetitions per set and do two to three sets of each exercise
4. Try different routines and exercises for muscle confusion
5. If you stay sore for more than three days chances are you are lifting too heavy, scale back on your weight and increase slowly.
6. If gains in muscle and strength seem stagnant, try adding weight until you are limited to eight reps per set. 
7. Ab workout should be done three to four times per week. Two or Three sets of 25 of Two or three different exercises. I also superset my ab-workout so I can go home earlier. 
8. Do cardio three to four times per week for 20-30 minutes

WORKOUT NUTRITION & DIET RULES:

For me and many others the most important thing is to eat healthy and try eating as many small meals per day as possible. If you want to loose weight skiping processed foods and eating more veggies will be helpfull. Don't forget to drink lots of water and keeping a high protein intake.

1. Drink plenty (lots) of water
2. Skipp processed foods
3. High intake (1,5 grams protein per kg bodyweight) 
4. Eat lots of veggies (see Australien food plate circle for a good hint on how to eat).

Here below you will find a basic and good program with a compound excercise and great supersets to increase blood floow in to muscles and increase hypertrophy.

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Four days a week with supersets

Day one: Upperbody - Deadlifts and supersets

Deadlifts: 3x4: Deadlifts and 1 set times as many strict reps as possible.
Superset: 4x12: Seated row with chest support and superset excercise with dips
Superset: 2x15 Dumbbell flyes for chest, reverse flyes for back.

Extra: Biceps and triceps: 3x10 Strict biceps excercises (try hitting the biceps from all directions! Strict 3x10 Triceps extensions with dumbbells or rope.

Day two: Leg day with supersets 

Front squats 4x5
Superset 1: 4x12 Bulgarian split squat and leg press
Superset 2: 4x12 Lying leg curl and leg extensions

Extra: Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists) + cardio bike 10 to 15 minutes. If the cardio bike is occupied do a five minute run.

Day three: 

4x5 Military press
Superset 1: 4x8-12 Pendlay row + 4x8-12 close grip bench press
Superset 2: 4x8-12 "Weighted" chin ups + 4x8-12 dumbbell press

Extra: 3x10 Shruggs, 3x10 Dumbbell raises, 3x10 Standing hammer curl, 3x10 Skull crushers (to save time the excercises in "Extra" could be done as a giant superset! You can also splitt it up to supersets doing Shruggs and dumbbel raises or hammer curls and skull crushers).

Day four: Legday with supersets

4x5 Squats
Superset 1: 3x12: Stiff romanian legged dumbbel lift + 3x16 dumbbell lunges  (8 reps per leg)
Superset 2: 3x12: Lying leg curl and 3x12 leg extensions

Additional exercises: 3x10 calf raises, 2x20 calf raises and ab workout, Giant set: 3x15 Side Bends, Twisting Sit-Ups, Russian Twists + cardio bike 10 to 15 minutes. If the cardio bike is occupied do a five to ten minute run, if your legs are up to it.