4-Day Gym Body Sculpt Mar-April 2025
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
Dead Bug with Weights, 2 sets of 10-15 reps both sides (alternating sides)
Quadruped T-Spine Rotation, 2 sets of 10-15 reps both sides (one side at a time)
Stability Ball Rear Delt Yās, 2 sets of 10-15 reps
Dumbbell Incline Chest Press, 2-3 sets of 10-20 reps
Cable Chest Fly, 2-3 sets of 10-20 reps
Cable Single Arm Lateral Raises, 2-3 sets of 10-20 reps
Dumbbell Single Arm Back Fly, 2-3 sets of 10-20 reps both sides (one side at a time)
Cable Tricep Single Arm Pulldown, 2-3 sets of 10-20 reps
Workout 2 Lower Body
Bear Plank 3-Sec Hold, 2 sets of 10-20 reps
Knee Drop Twists, 2 sets of 10-15 reps both sides (alternating sides)
Heel Elevated Goblet Squats (slow eccentric, pause at the bottom), 3 sets of 8-12 reps
Side Lunge with Single Weight, 2-3 sets of 8-12 reps both sides (one side at a time)
Leg Extension Machine, 2-3 sets of 10-20 reps
Leg Press Calf Raises, 2-3 sets of 10-20 reps
Workout 3 Upper Body
Bird Dog Hold, 2 sets of 2-3 15-sec hold reps
Kneeling Windmills, 2 sets of 5-10 reps on both sides (one side at a time)
Lat Machine Reverse Grip Pulldown, 3 sets of 10-20 reps
Cable Bent-Over Chest Fly, 3 sets of 10-20 reps
Gorilla Rows, 2-3 sets of 10-15 reps both sides (alternating sides)
Dumbbell Incline Rear Delt Fly, 2-3 sets of 10-20 reps
Dumbbell Preacher Curl, 2-3 sets of 10-20 reps on both sides (one side at a time)
Workout 4 Lower Body
Clam Side Plank, 2 sets of 10-15 reps both sides (one side at a time)
Dumbbell Glute Bridge, 2 sets of 10-15 reps
Band Good Morning, 1 set of 8-10 reps
Single Leg Romanian Deadlifts, 3 sets of 8-12 reps both sides (one side at a time)
Leg Press Machine, 2-3 sets of 10-20 reps
Cable Standing Hip Abduction, 2-3 sets of 10-20 reps both sides (one side at a time)
Cable Single Leg Kickback, 2-3 sets of 10-20 reps both sides (one side at a time)
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.
