4 day workout routine

“Indestructible” 4 Day Workout Routine

Seriously! You have been doing the same routine for some time now and can’t feel the results like you did before. Basically, it became easy. You now need a bigger challenge that will leave you totally fatigued. You want the feeling you got when you first started working out, when your muscles were on fire for several days after. Where you felt the tingling tension pushing tight against your skin each time you would move. You want that feeling where you felt you were in pain but felt indestructible at the same time. Its time for the Fitness Drive INDESTRUCTIBLE Workout.


If you have questions, Good! It just means you are ready to make a difference. Below is the Fitness Drive INDESTRUCTIBLE Workout, a Full Body Routine to be completed in 4 days. This is designed to challenge your muscles with targeted force for huge impact you can see and feel instantly.

This is an expert routine but can still be done by an intermediate. It is a drop-set and requires 3-5 sets per exercise.

If you don’t know what weight to start with scroll to the bottom for a list (To make the most of each exercise, use a spotter to help push and finish to the last rep each time).

The purpose is to fight that last rep each time when your muscles are on fire and your body’s telling you that you can’t do it, but you can… prove it wrong!

The Fitness Drive INDESTRUCTIBLE Workout (4 times per week) [M/T/Th/F]

In this routine a series of 4 workouts are done. Monday is for the Chest, Triceps, and Calves. Tuesday is for the Legs and Abs. Thursday is for Shoulders and Calves. Friday is for Back, Biceps, and Abs. In this routine each body part is trained once a week for a 4 day workout, with the exception of the abs and calves since they are more resilient. Each day is concentrated on few muscle groups so make it count

This is called a Four-day split and is common among experienced lifters because they involve training fewer body parts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. The pairings a typical with advanced bodybuilders. This bump in volume will ensure that your muscles are sufficiently overloaded to promote growth.

Monday: Chest/Triceps/Calves

MUSCLE GROUP EXERCISE SETS REPS
Chest Incline Bench Press 5 10
Chest Dumbbell Bench Press 5 8,8,10,10,12
Chest Flat-Bench Dumbbell Flye 5 8,8,10,10,12
Triceps Rope Pressdown 4 10,10,12,12
Triceps Dumbbell Kickback 3 10
Triceps Lying Barbell Extension 3 10
Calves Standing Calf Raise 3 25
Calves Seated Calf Raise 3 25

Tuesday: Legs/Abs

MUSCLE GROUP EXERCISE SETS REPS
Quads Barbell Squat 5 10
Quads Leg Press 5 8,8,10,10,12
Quads Leg Extension 5 8,8,10,10,12
Hamstrings Lying Leg Curl 3 8,10,12
Hamstrings Romanian Deadlift 3 8,10,10
Hamstrings Seated Leg Curl 3 8,10,12
Abs Reverse Crunch 2 20
Abs Crunch 2 20

Thursday: Shoulders/Calves

Shoulders Dumbbell Overhead Press 4 12
Shoulders Smith Machine Upright Row 3 8,10,12
Shoulders Dumbbell Lateral Raise 3 10
Calves Seated Calf Raise 10 10

Friday: Back/Biceps/Abs

MUSCLE GROUP EXERCISE SETS REPS
Back Barbell Bent-Over Row 5 12
Back Lat Pulldown 5 8,8,10,12,12
Back One-Arm Dumbbell Row 5 8,8,8,10,10
Biceps Barbell Curl 4 10,10,12,12
Biceps Incline Dumbbell Curl 3 10
Biceps Preacher Curl Machine 3 10
Abs Crunch 3 20

Should feel and see a major difference in 1st week with an increase in strength in the 3rd week. Should see major transformation after completing 4 weeks.


This chart should help. It takes into account how much you weigh and calculates a percentage of your body weight. The percentages are 65%,75%,85%. If the number is a decimal, just round up or down to the nearest whole number.

Your Weight 65% body weight 75% body weight 85% body weight
100 65 75 85
105 68.25 78.75 89.25
110 71.5 82.5 93.5
115 74.75 86.25 97.75
120 78 90 102
125 81.25 93.75 106.25
130 84.5 97.5 110.5
135 87.75 101.25 114.75
140 91 105 119
145 94.25 108.75 123.25
150 97.5 112.5 127.5
155 100.75 116.25 131.75
160 104 120 136
165 107.25 123.75 140.25
170 110.5 127.5 144.5
175 113.75 131.25 148.75
180 117 135 153
185 120.25 138.75 157.25
190 123.5 142.5 161.5
195 126.75 146.25 165.75
200 130 150 170
205 133.25 153.75 174.25
210 136.5 157.5 178.5
215 139.75 161.25 182.75
220 143 165 187
225 146.25 168.75 191.25
230 149.5 172.5 195.5
235 152.75 176.25 199.75
240 156 180 204
245 159.25 183.75 208.25
250 162.5 187.5 212.5
255 165.75 191.25 216.75
260 169 195 221
265 172.25 198.75 225.25
270 175.5 202.5 229.5
275 178.75 206.25 233.75
280 182 210 238
285 185.25 213.75 242.25
290 188.5 217.5 246.5
295 191.75 221.25 250.75
300 195 225 255
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