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.
Goal Of This Workout
This routine is designed to maximize your results by utilizing big compound lifts and supplementing with a good variety of accessory lifts.
This routine is designed for anyone who is looking to build strength and muscle.
It is recommended that you are comfortable with your form in the big compound lifts and you have are able to consistently train if you are to make the most of this routine.
Diet and Nutrition Tips
You can beat your muscles down in the gym but the only way to recover (build) muscle is to fuel your body with quality food.
I try to stick to an 80/20 rule when I look at nutrition. This means that 80% of my meals are prepared by me and I make sure to get the best quality food that I can.
No, this doesn’t mean you have to get natural grass fed free roaming cows who get massages every day and free range chickens who get to walk the beaches to benefit from eating whole foods.
Learn to Cook
Cooking isn’t as hard as you may think. I never was allowed in the kitchen as a child so trust me when I say anyone can do this with some patience. The trick is learning technique and then going after the complex meals.
Don’t get me wrong, I don’t know how to cook 5 course gourmet meals, but I have no problem eating enough varieties of a protein and vegetable to keep me happy. I made a pretty good meatloaf and lasagna once.
Long story short here is the sooner you learn to cook, the sooner you will notice changes in your performance and physique.
Note: If you cannot get good foods into your mouth, this section is irrelevant. You really can’t out train and out supplement a crap diet.
I personally like apple mango, but all flavors are good.
This is a great blend without too many stimulants.
This is in my opinion the best tasting protein on the market. Period.
Great blend with no secrets, no amino spiking, and it is some of the best in the industry.
So far I’ve had Red Velvet and Cookies and Cream. Both are A+.
Marc Lobliner has his sweetening on point with these supplements.
I’ve used mixed berry and grape and I love them both.
Once you get your diet on point, taking a multi-vitamin is important as a strength athlete.
Get the most of your gains and life with this multi-vitamin.
Cardio and Conditioning Schedule
Cardio and Conditioning Tips
I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.
If you are running low on time, a short 5-10 minute high intensity interval session at least twice per week will help with maximizing your progress.
Note: Some low intensity walking, hiking, bicycling, etc is helpful to improve your quality of life and recovery from your workouts.
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.
4 Day Gym Workout Routine for Men
*- 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.
Leave your comments, questions, or results below! I answer them all.