4-DAY FULL BODY ADVANCED ROUTINE

Day 1 – Upper Body A (Heavy)

  1. Bench Press – 5 sets x 5 reps

  2. Weighted Pull-Ups – 5 sets x 6–8 reps

  3. Overhead Barbell Press – 4 sets x 8 reps

  4. Back Row – 4 sets x 8 reps

  5. Tricep Pushdown – 3 sets x 12 reps


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Day 2 – Lower Body A (Heavy)

  1. Back Squat – 5 sets x 5 reps

  2. Deficit Romanian Deadlift – 4 sets x 8 reps

  3. Walking Lunges – 3 sets x 12 reps per leg

  4. Seated Calf Raise – 4 sets x 15–20 reps

  5. Weighted Decline Sit-Ups – 3 sets x 15 reps

Day 3 – Upper Body B (Hypertrophy)

  1. Incline Dumbbell Press – 4 sets x 10–12 reps

  2. T-Bar Row – 4 sets x 10 reps

  3. Lateral Raise – 4 sets x 15–20 reps

  4. EZ Bar Curl – 3 sets x 12 reps

  5. Overhead Rope Extension – 3 sets x 15 reps

  6. Rear Delt Fly – 3 sets x 20 reps

Day 4 – Lower Body B (Hypertrophy)

  1. Hack Squat – 4 sets x 10–12 reps

  2. Dumbbell Romanian Deadlift – 4 sets x 12 reps

  3. Step-Ups with Dumbbells – 3 sets x 10 reps per leg

  4. Glute Ham Raise or Machine Curl – 3 sets x 15 reps

  5. Standing Calf Raise – 4 sets x 20+ reps

  6. Cable Crunch – 3 sets x 20 reps