Option 1

4-DAY FULL BODY ADVANCED ROUTINE

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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


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

Option 2

4-DAY FULL BODY ADVANCED ROUTINE

Day 1 – Upper Body A (Strength )

  1. Close-Grip Bench Press – 5 sets x 5 reps

  2. Chest-Supported Row – 4 sets x 6–8 reps

  3. Seated Dumbbell Press – 4 sets x 8 reps

  4. Neutral-Grip Pull-Ups (weighted) – 4 sets x 6–8 reps

  5. Barbell Curl (slow eccentric, 3 sec) – 3 sets x 10 reps



Day 2 – Lower Body A (Strength )

  1. Front Squat (controlled 3-sec eccentric) – 5 sets x 5 reps

  2. Barbell Romanian Deadlift (pause below knees) – 4 sets x 6 reps

  3. Reverse Lunges from Deficit – 3 sets x 8 reps per leg

  4. Standing Calf Raise – 4 sets x 15 reps

  5. Ab Wheel Rollouts – 3 sets x 10 rep



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 3 – Upper Body B (Hypertrophy)

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

  2. Single-Arm Dumbbell Row – 4 sets x 10–12 reps

  3. Arnold Press – 3 sets x 12 reps


  4. Cable Lateral Raise – 3 sets x 15 reps

  5. Incline Dumbbell Curl – 3 sets x 12 reps

  6. Overhead Cable Triceps Extension – 3 sets x 15 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




Day 4 – Lower Body B (Hypertrophy)

  1. Hack Squat or Leg Press – 4 sets x 10–12 reps

  2. Barbell Hip Thrust (pause at top 2 sec) – 4 sets x 10–12 reps

  3. Walking Dumbbell Lunges – 3 sets x 12 steps per leg

  4. Seated Leg Curl (drop set on final set) – 3 sets x 15 reps

  5. Standing Calf Raise – 4 sets x 20 reps

  6. Cable Crunch – 3 sets x 20 reps