4-Day Gym Body Sculpt
Ready to sculpt your body and tone your muscles? Use this 4-Day routine to get your muscles burning!
Level: Intermediate (6+ months of resistance training)
Goal: Muscle-Building
Schedule: 4 Days (Upper/Lower Split)
Equipment: All Equipment (Machines, Weights, Bands)
How to Do the Workouts
Before each workout, do a 5-10 minute cardio warmup, followed by Dynamic Stretches. Then complete the exercises for the workout in the order listed below for the number of sets and reps recommended.
During each set of every exercise, pay attention to how hard your muscles are working. Your goal is to approach muscle failure--that's the feeling you get when your muscles are tired and about to give out. This might feel like a "burning" sensation in the muscles, or you might find your reps are slowing down and it's harder to keep good technique. Stop your set and rest when either your reps slow down, or you find that you're not able to keep proper technique.
Write down how much weight you use and how many reps you perform for each set in a fitness journal (click here to see my collection) or on the printable Workout Tracking sheet.
Workout 1 Upper Body
Jackknives, 2 sets of 10-15 reps
Quadruped T-Spine Rotation, 2 sets of 10-15 reps both sides (one side at a time)
Pike-Planks, 2 sets of 10-15 reps
Dumbbell Chest Press, 3 sets of 10-20 reps
Cable Chest Fly, 3 sets of 10-20 reps
Dumbbell Lateral Raises, 3 sets of 10-20 reps
Rear Delt Crossover, 3 sets of 10-20 reps
Cable Tricep Pulldown, 3 sets of 10-20 reps
Workout 2 Lower Body
Center Plank, 2 sets of 15-45 seconds
Bicycle Crunches, 2 sets of 10-15 reps both sides (alternating sides)
Goblet Squats (slow eccentric, pause at the bottom), 3 sets of 8-12 reps
Monster Walks, 3 sets of 10-15 reps both sides (alternating 5 steps at a time)
Leg Press Machine, 3 sets of 10-15 reps
Dumbbell Hip Thrust, 3 sets of 10-20 reps
Leg Extension, 3 sets of 10-20 reps
Workout 3 Upper Body
Dead Bug, 2 sets of 10-15 reps
Swimmers, 2 sets of 10-20 reps on both sides (alternating sides)
Side Plank Hold, 2 sets of 15-45 sec on both sides (one side at a time)
Cable Seated Lat Rows, 3 sets of 10-20 reps
Wide Grip Cable Pulldowns, 3 sets of 10-20 reps
Dumbbell Lat Pullover, 3 sets of 10-20 reps
Dumbbell Single Arm Back Fly, 2 sets of 10-20 reps
Cable Single Arm Bicep Curl, 2 sets of 10-20 reps on both sides (one side at a time)
Workout 4 Lower Body
Band Bridges, 2 sets of 10-15 reps
Bear Plank 3-sec Hold, 2 sets of 10-15 reps
Band Good Morning, 1 set of 8-10 reps
Dumbbell Romanian Deadlifts, 3 sets of 8-12 reps
Reverse Lunge to Single Leg Balance, 3 sets of 8-12 reps both sides (one side at a time)
Leg Curl, 3 sets of 10-20 reps
Deficit Calf Raises, 3 sets of 10-20 reps
Want More?
Get on-demand workouts delivered straight to your smartphone or computer by signing up for the ABC Trainerize App:
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For more accountability, apply for 1-on-1 coaching below:
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Feel free to reach out if you have any questions or difficulties with the workout plan! You can comment below or chat with me when Iām live on my Twitch channel twitch.tv/jaydigains.
