4 Day Men's General
12 weeks
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1. Push + Core
Incline Bench Press - 3 Warm Up sets and 3 Hard Sets
Captain's Chair Leg Raise - Hold a small dumbbell between feet / ankles to increase load.
Warm Up Protocol:
1. Select your working weight for the exercise you will be performing.
2. Calculate 50% of your working weight and perform 2 sets of 10 reps with this weight.
3. Calculate 75% of your working weight and perform 1 set of 4 reps with this weight.
4. After completing the warm-up sets, you should be ready to begin your main sets with your working weight.
1. Push + Core
Regular workout
Created by Julio Santos-De Soto on Today, last updated on Today.
est. 54 minutes
Equipment
Barbell
Cable
Dumbbell
Instructions
Incline Bench Press - 3 Warm Up sets and 3 Hard Sets
Captain's Chair Leg Raise - Hold a small dumbbell between feet / ankles to increase load.
Warm Up Protocol:
1. Select your working weight for the exercise you will be performing.
2. Calculate 50% of your working weight and perform 2 sets of 10 reps with this weight.
3. Calculate 75% of your working weight and perform 1 set of 4 reps with this weight.
4. After completing the warm-up sets, you should be ready to begin your main sets with your working weight.
▶
Barbell Incline Bench Press
3 sets x 4-6 reps
Rest 3 min between sets
▶
Barbell Bench Press
3 sets x 4-6 reps
Rest 3 min between sets
▶
Dumbbell Incline Bench Press
3 sets x 4-6 reps
Rest 3 min between sets
▶
Cable Standing Overhead Tri…
3 sets x 8-10 reps
Rest 2 min between sets
▶
Captain's Chair Leg Raise
3 sets x 8-10 reps
Rest 2 min between sets
Barbell Incline Bench Press
1) Sit on an incline bench set at 45 degrees.
▶
2) Start by holding the bar over your upper chest with your arms straight and grip slightly wider than shoulder
width.
3) Slowly lower the bar until the barbell makes contact with your upper chest.
4) Then press the barbell straight up over your chest until your elbows are locked.
Barbell Bench Press
1) Lie on a flat bench and start by holding a barbell above your chest with your hands slightly wider than
shoulder width.
▶
2) Slowly lower the barbell to the middle of your chest and then press the barbell back up to the same start
position until your arms are straight.
3) Repeat.
Dumbbell Incline Bench Press
1) Sit on an incline bench set at 45 degrees with dumbbells resting on both thighs.
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2) Start with both dumbbells at shoulder level.
3) Press the weights upwards over your upper chest until the weights meet at the top.
4) Lower the weights slowly and repeat.
Cable Standing Overhead Tricep Extension
1) Stand upright facing away from a cable system holding the bar with both arms behind your head with your
elbows bent.
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2) Make sure core is flexed, no arching. Extend your arms overhead, keeping your shoulders steady and core
tight.
3) Return to starting position. Repeat.
Captain's Chair Leg Raise
How to do captain's chair leg raises - Andy Frisch
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Tracking Sheet
(Print and track your progress here. Don't forget to enter them online.)
Exercise Name
Set 1
Set 2
Set 3
Barbell Incline Bench Press
reps x
lbs
reps x
lbs
reps x
lbs
Barbell Bench Press
reps x
lbs
reps x
lbs
reps x
lbs
Dumbbell Incline Bench Press
reps x
lbs
reps x
lbs
reps x
lbs
Cable Standing Overhead Tricep Extension
reps x
lbs
reps x
lbs
reps x
lbs
Captain's Chair Leg Raise
reps x
lbs
reps x
lbs
reps x
lbs
2. Pull + Calves
Deadlift - 3 Warm Up Sets and 3 Hard Sets
2 Pull + Calves
2. Pull + Calves
Regular workout
Created by Julio Santos-De Soto on Today, last updated on Today.
est. 54 minutes
Equipment
Barbell
Cable
Smith machine
Instructions
Deadlift - 3 Warm Up Sets and 3 Hard Sets
▶
Barbell Deadlift
3 sets x 4-6 reps
Rest 3 min between sets
▶
BB Bent Over Row
3 sets x 4-6 reps
Rest 3 min between sets
▶
Pull Up
3 sets x 4-6 reps
Rest 3 min between sets
▶
Cable Seated Close Grip Row
3 sets x 8-10 reps
Rest 2 min between sets
▶
Smith Machine Calf Raise
3 sets x 8-10 reps
Rest 2 min between sets
Barbell Deadlift
1) Stand and hold a barbell with both hands in an overhand grip.
▶
2) With your back straight and knees locked, bend your body at your waist and lower down to the floor.
3) Then straighten up while still holding the bar at arms length. This is a very difficult exercise and is not meant
for beginners.
BB Bent Over Row
▶
Pull Up
▶
1.Place your hands shoulder width apart and grab the pull up bar. Palms facing away from you, arms and legs
straightened making your body hang.
2.Pull your body upwards until your chin is just over the bar.
3.Lower your body returning to starting position.
4.Repeat.
Cable Seated Close Grip Row
1.Sit upright holding the handle with your arms straight out in front and your back flat.
▶
2.Pull the handle straight in to your chest, bending at the elbows and squeezing your shoulder blades together.
3.Release the handle returning to starting position. Remain upright throughout and do not sway back and forth.
4.Repeat.
Smith Machine Calf Raise
Smith Machine Calf Raise
1. Start by placing a step, or a plate beneath the bar to stand on. Allow your heels to drop off the back of the
step.
▶
2. Rest the bar on your upper back.
3. Slowly lower your body towards the floor while keeping your knees straight, until your heel touches the floor.
4. Push yourself back up and squeeze your calves at the top position. Repeat.
Tracking Sheet
(Print and track your progress here. Don't forget to enter them online.)
Exercise Name
Set 1
Set 2
Set 3
Barbell Deadlift
reps x
lbs
reps x
lbs
reps x
lbs
BB Bent Over Row
reps x
lbs
reps x
lbs
reps x
lbs
Pull Up
reps x
lbs
reps x
lbs
reps x
lbs
Cable Seated Close Grip Row
reps x
lbs
reps x
lbs
reps x
lbs
Smith Machine Calf Raise
reps x
lbs
reps x
lbs
reps x
lbs
3. Upper Body + Core
Dumbbell Seated Shoulder Press - 3 Warm Up Sets + 3 Hard Sets
Close Grip Bench Press - 3 Warm Up Sets + 3 Hard Sets
3. Upper Body + Core
Regular workout
Created by Julio Santos-De Soto on Today, last updated on Today.
est. 51 minutes
Equipment
Barbell
Cable
Dumbbell
Instructions
Dumbbell Seated Shoulder Press - 3 Warm Up Sets + 3 Hard Sets
Close Grip Bench Press - 3 Warm Up Sets + 3 Hard Sets
▶
Dumbbell Seated Shoulder Pr…
3 sets x 4-6 reps
Rest 3 min between sets
▶
Barbell Close Grip Bench Press
3 sets x 4-6 reps
Rest 3 min between sets
▶
Dumbbell Lateral Raise
3 sets x 8-10 reps
Rest 2 min between sets
▶
Barbell Bicep Curl
3 sets x 8-10 reps
Rest 2 min between sets
▶
Cable Kneeling Crunch
3 sets x 8-10 reps
Rest 2 min between sets
Dumbbell Seated Shoulder Press
Start with both dumbbells positioned to each side of the shoulders with at a 90 degree fashion. Press dumbbells
upwards until arms are extended overhead. Lower and repeat.
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Barbell Close Grip Bench Press
1) Lie on a flat bench and hold a barbell with both hands in a close grip fashion.
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2) Lower the bar until it is touches your chest right below the nipples and then press the bar back up.
3) Repeat.
4) Keep your arms close to your sides during the whole exercise.
Dumbbell Lateral Raise
1) Stand and bend forward slightly with your knees bent too.
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2) With dumbbells in both hands and elbows bent, raise upper arms to sides until elbows are at shoulder height.
3) Pause, lower and repeat.
Barbell Bicep Curl
1) Standing straight up, grip a barbell with an underhand grip, hands shoulder-width apart.
▶
2) Curl the bar up toward your chest in an arc, with your elbows locked and close to your sides.
3) Bring the weight up as high as you can and then lower the weight slowly until your arms are straight.
4) Repeat. Make sure to not swing your back
Cable Kneeling Crunch
1.Kneel and grasp a cable rope attached to a high pulley, arms extended.
▶
2.Curl your head and torso down to your knees, hands at the sides of your head.
3.Return to starting position.
4.Repeat.
Tracking Sheet
(Print and track your progress here. Don't forget to enter them online.)
Exercise Name
Set 1
Set 2
Set 3
Dumbbell Seated Shoulder Press
reps x
lbs
reps x
lbs
reps x
lbs
Barbell Close Grip Bench Press
reps x
lbs
reps x
lbs
reps x
lbs
Dumbbell Lateral Raise
reps x
lbs
reps x
lbs
reps x
lbs
Barbell Bicep Curl
reps x
lbs
reps x
lbs
reps x
lbs
Cable Kneeling Crunch
reps x
lbs
reps x
lbs
reps x
lbs
4. Legs + Calves
Back Squat - 3 Warm Up + 3 Hard Sets
4. Legs + Calves
Regular workout
Created by Julio Santos-De Soto on Today, last updated on Today.
est. 54 minutes
Equipment
Barbell
Dumbbell
Machine
Instructions
Back Squat - 3 Warm Up + 3 Hard Sets
▶
Barbell Back Squat
3 sets x 4-6 reps
Rest 3 min between sets
▶
Machine Seated Leg Curl
3 sets x 4-6 reps
Rest 3 min between sets
▶
Dumbbell Rear Foot Elevated…
3 sets x 4-6 reps
Rest 3 min between sets
▶
Angled Machine Leg Press
3 sets x 8-10 reps
Rest 2 min between sets
▶
Machine Seated Calf Raise
3 sets x 8-10 reps
Rest 2 min between sets
Barbell Back Squat
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1) With the Barbell across your upper back, set your feet slightly wider than shoulder-width apart. Have your feet
turned out slightly.
2) Keep your chest up and knees out as you sit back and down into your hips.
3) Under control, reverse the motion and push yourself back up to a standing position.
Machine Seated Leg Curl
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1.Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
Legs fully straight in front of you, back of lower legs on top of the padded lever. Grasp the side handles on the
machine as you point your toes straight.
2.Curl your legs downward as far as possible.
3.Return to starting position.
4.Repeat.
Dumbbell Rear Foot Elevated Split Squat
1) When performing this exercise, ensure that your knee, feet and hip are in line.
▶
2) With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be
approximately three feet apart.
3) Lower your hips toward the floor so that your rear knee comes close to the floor.
4) Pause and drive through your front heel to return to the starting position.
5) Repeat
Angled Machine Leg Press
1. Start seated on the leg press machine, with feet shoulder-width apart on the plate.
▶
2. Slowly lower the weight towards your body, while keeping your lower back in the seat, as low as you can
comfortably and under control.
3 Push the weight back up to the start position Avoid completely straightening or "locking out" the knees at the
3. Push the weight back up to the start position. Avoid completely straightening or locking out the knees at the
top. Repeat.
Machine Seated Calf Raise
1.When performing this exercise, put the ball of your foot on the step.
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2.Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your
thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
3.In order to get full range of motion, point your toe as far as it will go. And then, let the heel drop down as low
as it will go.
4.Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
5.Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this
movement.
6.Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold
the top contraction for a second.
7.Repeat for the recommended amount of repetitions.
Tracking Sheet
(Print and track your progress here. Don't forget to enter them online.)
Exercise Name
Set 1
Set 2
Set 3
Barbell Back Squat
reps x
lbs
reps x
lbs
reps x
lbs
Machine Seated Leg Curl
reps x
lbs
reps x
lbs
reps x
lbs
Dumbbell Rear Foot Elevated Split Squat
reps x
lbs
reps x
lbs
reps x
lbs
Angled Machine Leg Press
reps x
lbs
reps x
lbs
reps x
lbs
Machine Seated Calf Raise
reps x
lbs
reps x
lbs
reps x
lbs