Frequency: 4 Days per Week (e.g., Monday, Tuesday, Thursday, Friday)
Rest Between Sets: 60-90 seconds for accessory exercises, 2-3 minutes for compounds
Focus: Higher volume, greater intensity, and more complex movements for growth
Day 1: Chest and Triceps
- Barbell Bench Press: 4 sets x 6-8 reps
- Incline Dumbbell Press: 4 sets x 8-10 reps
- Chest Dips (Weighted if possible): 3 sets x 8-10 reps
- Machine Chest Flyes: 3 sets x 10-12 reps
- Close-Grip Bench Press: 3 sets x 8-10 reps
- Triceps Pushdowns (Cable): 4 sets x 12-15 reps
- Overhead Triceps Extension: 3 sets x 12-15 reps
- Skull Crushers (EZ Bar): 3 sets x 10-12 reps
Day 2: Back and Biceps
- Deadlift: 4 sets x 5-6 reps
- Pull-Ups (Weighted if possible): 4 sets x 8-10 reps
- Barbell Rows: 4 sets x 6-8 reps
- T-Bar Rows: 3 sets x 8-10 reps
- Lat Pulldown: 3 sets x 10-12 reps
- Barbell Curl: 4 sets x 8-10 reps
- Hammer Curls: 3 sets x 10-12 reps
- Preacher Curl: 3 sets x 12-15 reps
Day 3: Legs
- Barbell Squat: 4 sets x 6-8 reps
- Leg Press: 4 sets x 8-10 reps
- Romanian Deadlift: 4 sets x 8-10 reps
- Walking Lunges: 3 sets x 12-15 steps per leg
- Leg Extensions: 3 sets x 12-15 reps
- Leg Curls (Machine): 3 sets x 12-15 reps
- Standing Calf Raises: 5 sets x 15-20 reps
- Seated Calf Raises: 4 sets x 15-20 reps
Day 4: Shoulders and Abs
- Seated Overhead Barbell Press: 4 sets x 6-8 reps
- Dumbbell Lateral Raises: 4 sets x 10-12 reps
- Reverse Pec Deck: 3 sets x 10-12 reps
- Dumbbell Shrugs: 4 sets x 12-15 reps
- Cable Face Pulls: 3 sets x 12-15 reps
- Cable Crunches: 4 sets x 15-20 reps
- Hanging Leg Raises: 3 sets x 12-15 reps
- Russian Twists: 3 sets x 20 reps per side