Main Page> Training> 4 Week Bodybuilding Program

This is a 4 week bodybuilding program, designed for those who want to build muscle, and already have some bodybuilding experience. This program is not meant for beginners. Aerobic activity should be done as well, but is not included in this program. A good nutrition plan is also needed to see good results from this program.

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The program requires 1-2 hours, 4 times a week. The idea is to lift as heavy as you can. while still being able to complete the required number of reps. Make sure you have a spotter when lifting heavy weights above your head or chest.
Any questions? E-mail me at BeStrong_ca@yahoo.com

Week 1
Day 1 and 3 (designed to really blast your calves)
Body Part Exercise Sets X reps/set
Abdominals Basic Crunch 3 X 25
Twisted Crunch 3 X 25 (per side)
Leg Lifts 3 X 25
Calves Toe Press 3 X 25
Upper Legs Leg Press 3 X 15
Quads Leg Extensions 3 X 15
Quads Leg Extensions 1 X to failure(*)
Calves Standing Raises 3 X 25 (**)
Hamstrings Leg Curls 3 X 15
Deadlifts 3 X 15
Delts Behind the neck press 10, 8, 6
Dumbell lateral raise 10, 8, 6
Calves Seated Raises 5 X 20
(*)-go until you can't lift the weight at all anymore, even with the help of your training partner
(**)-change your feet position; set 1: straight, set 2: point inwards, set 3: point outwards

Week 1
Day 2 and 4 (designed to really blast your triceps)
Body Part Exercise Sets X reps/set
Chest Bench Press 4 X 10
Decline Bench Press 3 X 10
Back Lat. pull downs 3 X 10
Seated Row 3 X 10
Triceps rope pushdown (on cables) 3 X 10
Biceps Barbell Curl I go you go (***)
Preacher Curl 3 X 8
Triceps Lying overhead extension 3 X 10
Forearms Curl 1 X 15
Reverse Curl 1 X 15
Triceps Reverse Grip Pushdowns (on cable) 3 X 10
Pushdowns (on cable) 2 X 10
(***)I go you go: start with a weight and lift until you can't do it anymore, than pass the weight to your training partner until (s)he can't go anymore, then you go again .... keep going until neither of you can lift the weight a single time.

Week 2
Day 1 and 3 (superset)
Body Part Exercise Sets X reps/set
Abdominals Seated V-Ups 3 X 15
Machine Crunch 3 X 15 (per side)
Seated Twists 3 X 15 (per side)
Deltoids Overhead Press 3 X 10
Lateral Raise 12, 10, 8
Anterior Raise 10, 8, 8
Upper Legs Leg Press(*) 3 X 15
Quads Leg Extensions 3 X 10 (1A)
Hamstrings Leg Curls 3 X 10 (1B)
Quads Lunges 2 x 8 (per leg) (2A)
Hamstrings Deadlifts 2 X 16
Calves Standing Raises 3 X 20
Seated Raises 3 X 20
Toe Press 3 X 20
Toe Press 1 x 20 (**)
(*)-Place feet high up on platform to emphasize the hamstrings
(**)-Go to failure (i.e. go until you can't lift the weight anymore, even by cheating)
(1A)(1B)-Alternate these 2 exercises with no rest in between (i.e. do 15 leg extension followed by 15 leg curls, then go back to do 15 leg extensions, followed by 15 leg curls, followed by a final set of 15 leg extensions and 15 leg curls)
(2A)(2B)-Alternate these 2 exercises with no rest in between

Week 2
Day 2 and 4 (Supersets)
Body Part Exercise Sets X reps/set
Chest Bench Press 4 X 10
Back Upright Rows 3 X 10
Chest Flyes 3 X 10 (3A)
Back Lat. Pull Down 3 X 10 (3B)
Triceps Pushdowns (on cable) 3 X 10 (4A)
Biceps Cable Curl 3 X 10 (4B)
Triceps Lying Overhead Extension 3 X 10
Biceps Barbell Curl 3 X 10
Triceps Lying Crossovers 3 X 10 (5A)
Biceps Hammar Curls 3 X 10 (5B)
Obliques Side Bends 1 x 50 (per side)
(3A)(3B)-Alternate these 2 exercises with no rest in between
(4A)(4B)-Alternate these 2 exercises with no rest in between
(5A)(5B)-Alternate these 2 exercises with no rest in between

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Week 3
Day 1 and 3
Body Part Exercise Sets X reps/set
Abdominals Sit Ups 3 X 15
Leg/Hip Lift 3 X 25
Lower Back Back Extensions 3 X 15
Deltoids Upright Row 3 X 12
Bent Over Lateral Raise 3 X 10
Calves Toe Press (feet pointed in) 3 X 20
Toe Press (feet pointed out) 3 X 20
Upper Legs Leg Press (feet pointed in) 3 X 15
Leg Press (feet pointed out) 3 X 15
Calves Seated Calf Raises 3 X 20
Upper Legs Squats 3 X 10
Calves Standing Raises 3 X 20

Week 3
Day 2 and 4
Body Part Exercise Sets X reps/set
Chest Decline Bench Press 3 X 10
Mid-Upper Back Bent Over Rows 3 X 10
Triceps Dips 3 X 20
Biceps Barbell Curls 3 X 21's (*)
Chest Incline Bench Press 3 X 10
Mid-Upper Back Lat. Shrugs (**) 3 X 10
Triceps Rope Pressdown 3 X 10
Biceps Cable Curl 3 X 10
Traps Shoulder Shrugs 3 X 10
(*)- 7 lifting only half way up, 7 lifting from half way to all the way, and 7 full curls
(**)- Instead of doing a lat. pull down, keep your arms fairly straight and pull down using just your shoulders/traps. This is a small movement.

Week 4
Day 1 and 3
Body Part Exercise Sets X reps/set
Abdominals Crunches 3 X 15
Crunch Twists 3 X 15
Leg Raises 3 X 15
Reverse Crunch 3 X 15
Upper Legs Leg Press 3 X 15
Quads Leg Extensions 3 X 15
Hamstrings Leg Curl 3 X 15
Hams/Gluts Standing Kick-backs 3 X 10 (per leg)
Upper Legs Squats 3 X 10
Calves Seated Calf Raises 3 X 20
Standing Raises 3 X 20
Toe Press (feet pointed in) 3 X 20
Toe Press (feet pointed out) 3 X 20

Week 4
Day 2 and 4
Body Part Exercise Sets X reps/set
Chest Bench Press 3 X 10
Chest Decline Bench Press 3 X 10
Chest Incline Bench Press 3 X 10
Back Close Grip Pull Downs 3 X 10
Wide Grip Pull Downs 3 X 10
Seated Row 3 X 10
Triceps Dips 3 X 25
Single Arm Cable Pushdowns 3 X 10 (per side)
Push Ups I go you go (*)
Biceps Reverse Grip Curls 3 X 10
Alternating Dumbell Curls 3 X 10 (per side)
Concentration Curls 3 X 10 (per side)
(*)- I go you go: go until you can't do it anymore, than your training partner goes until (s)he can't go anymore, then you go again .... keep going until neither of you can do a single push up.

Have a question about one of the exercises? E-mail me at bestrong_ca@yahoo.com

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