4 Day Gym Workout Routine for Men

Cutty May 17, 2013 193
4 Day Gym Workout Routine for Men
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Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. This routine uses the rep goal system and designed to be ran as long as you are seeing results. In order for you to get the best results with this program, be consistent and always strive for progression.

Here is a sample schedule:

  • Day 1 – Workout A
  • Day 2 – Workout B
  • Day 3 – Off
  • Day 4 – Off
  • Day 5 – Workout C
  • Day 6 – Workout D
  • Day 7 – Off

The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells, you are squatting and doing legs and not have to wait for any equipment. This is convenient so you can go in with your prepared session and smash it out.

I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.

You also need to eat as much healthy whole foods you can, including chicken, whey, broccoli, sweet potatoes and bacon. In order for your body to grow, you need to eat, eat, get sleep, and eat some more. Eating enough food and getting enough sleep is what builds your muscles; going to the gym and lifting heavy ass weight doesn’t build muscles, it’s your recovery that builds the muscle.

Workout A
Exercise Sets Rep Goal
Squats 5 25
Leg Press 3 36
Front Squat* 3 24
Face Pulls 3 36
Planks** 3 -


Workout B
Exercise Sets Rep Goal
Bench Press 5 25
Chest Flies 3 24
Skull Crushers 3 36
Tricep Extensions 3 36
Face Pulls 3 36


Workout C
Exercise Sets Rep Goal
Deadlifts 5 25
Barbell Rows 5 25
Pull Ups 3 24
Face Pulls 3 36


Workout D
Exercise Sets Rep Goal
Military Press 5 25
Power Shrugs 3 15
Lateral Raises 3 36
Face Pulls 3 36
Planks** 3 -


*- Front squats can be impossible for someone with bad posture such as myself.  If you cannot do front squats, use a hack squat machine; most gyms have one labeled a hack squat machine or a V Squat. If you can’t do either of these, leg extensions will work as well.

** – Planks aren’t the same rep goal scheme as other lifts. When you are supposed to do planks, do 3 sets of 1 rep and record your results for each set. The goal to beat for next time is to beat the combined time of those 3 planks. Keep the rest short; 60 seconds and really squeeze the abs and back and keep that core tight.

You might have seen face pulls for every session; most people have underdeveloped rear delts and this is a great exercise that will hit multiple muscles which include rear delts, lats, and traps. I recommend these over a reverse pec deck because most people do not use the machine correctly. If you have been spending time developing rear delts or are a wuss and want to do pec deck, then disregard the last few sentences.

If you’ve never heard of a power shrug, they are basically a rack pull with a shrug. Explosively rack pull from just above the knee and using the momentum, finish with a shrug. This should be all one fluid motion and not rack pull, shrug, down. I know powerlifters who power shrug more than they can deadlift and they have mountains for traps. This is not a bodybuilder type of lift where you slow and control; you explode and try to shrug that bar up to your face. Sit back down onto the pins and let the weight settle, repeat.


Whether or not you choose to do this routine, I invite you to try 3 sets of 5 of power shrugs. Leave your comments, questions, or results of your power shrugs in the comments below!

Written by Cutty

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  1. Jason June 21, 2014 at 10:10 pm - Reply

    Hey cutty I’ve been isolating for like 2 months now and it’s getting old and boring
    I’m looking to get strong as shit and build muscle at the same time do you think this workout will be right for me
    I was thinking on like 2 of the off day I would do some kinesthetic workouts and some tire flips
    I’m training for this spartan race in August I’m trying to just overdue it and really get a great workout in I feel like this routine isn’t enough alone for me what do you recommend

    • Cutty June 22, 2014 at 10:15 pm -


      This workout would be perfect, do all of calisthenics you would like on off days, make sure to get plenty of sleep and food and you’ll be good to go.

      Let me know if you have any other questions,


    • Jason June 22, 2014 at 10:35 pm -

      What about biceps??

    • Cutty June 22, 2014 at 11:48 pm -

      I’ve had about 30 people run this program and there’s never been anyone who’s arms didn’t get bigger. Your compound lifts build your arms but if you must add in extra work, do it on off days.


    • Jason June 24, 2014 at 10:31 pm -

      Tomorrow I was going to do tire flips and calethestics
      Will this be too much?
      Also it says skull crushers and tricep extensions on workoutB isn’t that the same workout twice???

    • Cutty June 24, 2014 at 11:47 pm -


      Just listen to your body, you might need to adjust workloads to suit you, but I would not change anything until you find yourself too worn out.

      I call tricep extensions the exercise used with a rope on the cable machine or another attachment.


  2. Jason July 12, 2014 at 12:12 am - Reply

    Can I alternate my hand position on the power shrug as if I’m doing a deadlift?? Or does that defeat the purpose
    Also I love powerlifting now thanks to you I’m sticking with this for a while.
    Also killer workout routine I’m all about powerlifting bow thanks to you I’ve already increased my dead lift by 100lbs

    • Cutty July 12, 2014 at 10:56 pm -

      Thanks man, means a lot to me. I got bit by the powerlifting bug a while ago and have been running it since.

      Keep me updated on progress!


  3. Matt July 22, 2014 at 11:18 am - Reply

    Hello once again Cutty. I have been using this routine since early november. I have tweaked it to compensate for some minor injuries I had, but my doctor says I’m good to go. However, I want to change things up a bit. Where would you recommend I go from here?


    • Cutty July 23, 2014 at 10:07 am -

      Wanna try this 4 day routine out?


    • Matt July 23, 2014 at 10:14 am -

      Yes, yes I do. Is it similar to the rep goal workouts in that I should add 5 lbs every week? Are the walking lunges weighted. Also is it 20 reps each leg, or 10 each (20 total)?

    • Cutty July 23, 2014 at 12:11 pm -

      Yessir, same everything just different exercises.

      The walking lunges can be weighted with a barbell on your back like a squat, held up on your chest like a goblet squat, or a dumbbell in each hand and you will want 10 each leg.

      Let me know what you think,


    • Matt July 23, 2014 at 12:19 pm -

      I am looking forward to it. I am going to finish the week on my current program and start this one on Monday. Although, I might switch my chest day. I dont want to battle for a bench.


    • Cutty July 23, 2014 at 2:21 pm -

      I prefer doing chest on Wed or Friday, switch the days around to best fit your gym. I’m about to quit my gym and try to find a new one or save up to get some equipment for myself I guess.

      Good luck and keep me updated.


    • Matt July 23, 2014 at 11:50 pm -

      Cutty, what are your thoughts on TBoosters and do you recommend any?

    • Cutty July 24, 2014 at 12:40 am -

      My honest opinion is they are not worth the money.

      I’m not sure your age but if the 75 has anything to do with your birthday, you aren’t at that point where you would even benefit from a t-booster.

      Spend that extra money you would on the t-boosters on some healthy foods and a better bed instead.

      I’ve a wasted so much money trying different supplements out and t-boosters really don’t do much of maybe a 1% increase in test and probably make you horny(er).


    • Matt July 24, 2014 at 7:46 am -

      Thanks. I’m 35, and I thonk along the sme line as you do. But, you read the magazines and see the commercials, and it gets you thinking, “man that guy is ripped. T boosters huh? Thanks Muscle and Firtness. I’ll go buy some.” Any way, thanks for the advice. Hope you find a new gym with les D-bags in it.

      Rack your damn weights,


    • Cutty July 24, 2014 at 11:45 am -

      Yeah, the supplement industry is good at touting products for sure.



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