Option 1

4-DAY FULL BODY INTERMEDIATE ROUTINE

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Day 1 – Upper A (Strength Focus)

  1. Barbell Bench Press – 4 sets x 5–6 reps

  2. Barbell Row – 4 sets x 6 reps

  3. Overhead Press – 3 sets x 8 reps

  4. Pull-Ups – 3 sets x 8–10 reps

  5. Barbell Curl – 3 sets x 10 reps

Day 2 – Lower A (Strength Focus)

  1. Barbell Back Squat – 4 sets x 5 reps

  2. Romanian Deadlift – 4 sets x 6 reps

  3. Bulgarian Split Squats – 3 sets x 8 reps per leg

  4. Standing Calf Raise – 3 sets x 15 reps

  5. Hanging Leg Raise – 3 sets x 12 reps

Day 3 – Upper B (Hypertrophy Focus)

  1. Incline Dumbbell Press – 4 sets x 10 reps

  2. Cable Row or Chest-Supported Row – 4 sets x 12 reps

  3. Dumbbell Lateral Raise – 3 sets x 15 reps

  4. Tricep Pushdown – 3 sets x 12 reps

  5. EZ Bar Curl – 3 sets x 12 reps

Day 4 – Lower B (Hypertrophy Focus)

  1. Leg Press – 4 sets x 10–12 reps

  2. Dumbbell Romanian Deadlift – 3 sets x 12 reps

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

  4. Seated Calf Raise – 3 sets x 15–20 reps

  5. Plank Variations – 3 rounds, 45 sec each

Day 4 – Lower B (Hypertrophy Focus)

  1. Hack Squat or Smith Machine Squat – 4 sets x 10–12 reps

  2. Barbell Hip Thrust – 3 sets x 12 reps

  3. Dumbbell Romanian Deadlift – 3 sets x 12 reps

  4. Standing Calf Raise – 3 sets x 15–20 reps

  5. Cable Woodchopper – 3 rounds x 15 reps each side

Option 2

4-DAY FULL BODY INTERMEDIATE ROUTINE

Day 3 – Upper B (Hypertrophy Focus)

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

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

  3. Arnold Press – 3 sets x 12 reps

  4. Cable Crossover (high to low) – 3 sets x 12–15 reps

  5. Hammer Curl (with pause at top) – 3 sets x 12 reps


Day 2 – Lower A (Strength Focus)

  1. Front Squat – 4 sets x 5 reps

  2. Trap Bar Deadlift – 4 sets x 6 reps

  3. Walking Lunges – 3 sets x 8 reps per leg

  4. Seated Calf Raise – 3 sets x 15 reps

  5. Hanging Knee Raise – 3 sets x 12 reps


Day 1 – Upper A (Strength Focus)

  1. Weighted Dips – 4 sets x 5–6 reps

  2. Pendlay Row – 4 sets x 6 reps

  3. Seated Dumbbell Shoulder Press – 3 sets x 8 reps

  4. Chin-Ups (weighted if possible) – 3 sets x 8–10 reps

  5. Incline Dumbbell Curl – 3 sets x 10 reps