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Four day workout routine

This is my current workout routine. It only requires a commitment of four days a week, with each session taking about 30 minutes. The premise of the workout is that it alternates between heavy weight low reps and light weight high reps.

Use weights that allow you to hit the number of reps specified in the workout routine. If you can't do enough reps, your weight is too heavy.

Day 1 – Chest, Shoulders, and Triceps

  • Bench Press: 3 x 4-6 reps (3 minutes rest)
  • Incline DB Press: 2 x 6-8 reps (3 minutes rest)
  • Lateral Raises: 2 x 10-12 (60 seconds rest)
  • Machine or Dumbbell Shrugs: 3 x 10-12 (60 seconds rest)
  • Rope Extensions: 2 x 10-12 (60 seconds rest)

Day 2 – Legs, Back, and Biceps

  • Squat: 3 x 4-6 reps (3 minutes rest)
  • Lat Pull Down: 3 x 8-12 reps (90 seconds rest)
  • Cable Rows: 3 x 10-12 (60 seconds rest
  • Barbell Curls: 3 x 8-10 (90 seconds rest)
  • Incline DB Curls: 2 x 10-12 (60 seconds rest)

Day 3 - Rest day / Cardio

No weights on this day; you can substitute with some sort of cardio while muscles are recovering. Swimming is a good exercise for this day.

Day 4 – Shoulders, Triceps, and Chest

  • Seated DB Shoulder Press: 3 x 5-8 reps (3 minutes rest)
  • Close Grip Bench: 3 x 6-8 reps (3 minutes rest)
  • Barbell or Dumbbell Shrugs: 3 x 6-8 reps (3 minutes rest)
  • Wide Grip Dips: 3 x 8-12 reps (90 seconds rest)
  • Incline DB Flyes: 3 x 8-12 reps (60 seconds rest)

Day 5 – Back, Biceps, and Legs

  • Weighted Chin ups: 3 x 4-6 reps (3 minutes rest)
  • Barbell Curls: 3 x 5-8 reps (3 minutes rest)
  • Leg Press or Squat: 3 x 12-15 reps (90 seconds rest)
  • Leg Curls: 3 x 8-12 reps (60 seconds rest)
  • Weighted Calf Raises: 3 x 12-20 reps (60 seconds rest)
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Full stack engineer, entrepreneur, technologist, former med student. "The best way to predict the future is to create it."