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. In order for you to get the best results with this program, be consistent and always strive for progression. Check out below what rep goal means.

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.

Recommended Supplements

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.

Pre-Workout

MTS Nutrition Clash

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.

Protein

MTS Machine Whey Protein: 5lbs

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+.

BCAA

MTS Nutrition Machine Fuel

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.

Multi-Vitamin

Optimum Nutrition Opti-Men

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 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.

Workout Schedule

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

Workout A
Exercise Sets Rep Goal
Squats 5 25
Leg Press 3 36
Front Squat* 3 24
Standing Bent Over Laterals 3 36
Planks** 3

 

Workout B
Exercise Sets Rep Goal
Bench Press 5 25
Incline Chest Flies 3 24
Skull Crushers 3 36
1 Arm Tricep Extensions 3 36
Standing Bent Over Laterals 3 36

 

Workout C
Exercise Sets Rep Goal
Deadlifts 5 25
Bent Over Barbell Rows 5 25
Pull Ups 3 24
Standing Bent Over Laterals 3 36

 

Workout D
Exercise Sets Rep Goal
Military Press 5 25
Dumbbell Shrugs 3 15
Lateral Raises 3 36
Standing Bent Over Laterals 3 36
Planks** 3

 

Workout Tips

Rep Goal – This is the total reps you have to complete in the given sets. For instance a 3 set 36 rep goal would basically be 3 sets of 12.

*- 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 noticed bent over lateral raises on every day; 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.

 

Leave your comments, questions, or results below! I answer them all.

Written by Cutty

Cutty