4-DAY BODYBUILDING, GYM

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ABOUT THE PROGRAM

BUILD STRENGTH. BUILD MUSCLE.
Train smart and lift with purpose. This 4-day gym-based bodybuilding program combines classic lifts like squats, presses, and pull-ups with targeted mobility work to help you move well and lift heavy. It’s not just about building size. It’s about building a strong, functional body that performs in and out of the gym. From heavy leg days to high-volume finishers, this is hypertrophy done right.

🛠️ PROGRAM STRUCTURE

Day 1: Legs & Calves - This lower-body focused day is all about building strength and size through high-volume squats, RDLs, and lunges. The workout blends machine-based isolation with barbell and bodyweight movements to maximize hypertrophy across the quads, hamstrings, glutes, and calves. Each session begins with mobility drills to open the hips and prepare the joints for loading.

Day 2: Chest & Biceps - Pressing power and arm aesthetics take center stage with a mix of barbell, dumbbell, and cable work. Incline presses and fly variations develop the upper chest, while straight bar curls and preacher curls focus on arm size and shape. You’ll also control tempo and squeeze at the top to increase time under tension and muscle activation.

Day 3: Back & Abs - Today’s session targets pulling strength and core control. The day blends vertical and horizontal pulls, like pull-ups, barbell rows, and machine work. Paired with direct abdominal training for a complete back-and-core pairing. Mobility drills open up the thoracic spine and shoulders to improve posture and reduce risk of injury.

Day 4: Shoulders & Triceps - You’ll finish the week by isolating the delts and blasting the triceps with presses, raises, and finishers like dips and pushdowns. This session enhances upper body symmetry and caps off the week with pump-driven volume and strategic pauses to hit every angle of your shoulders and arms.

🚀PROGRAM HIGHLIGHTS
+ Maximize Hypertrophy: Traditional bodybuilding structure designed to optimize muscle growth with controlled volume and intensity.
+ Foundational Strength: Compound lifts like squats, rows, presses, and pull-ups form the cornerstone of each day.
+ Efficient & Focused: Get in, train hard, and get out! 4 sessions a week, each under 60 minutes.

4-Day Bodybuilding Gym Program is your blueprint to hypertrophy!

DAY 1 BREAKDOWN:

🔍 LEGS & CALVES – Muscle, Mechanics, and Movement
You'll start with dynamic mobility to unlock your hips and ankles, then move into squats, RDLs, and lunges that target every major muscle group in the lower body. Volume, tempo, and machine work are layered in to drive hypertrophy while reinforcing movement quality. Calf work finishes the day to ensure complete lower-body development.

 🧘 A BLOCK: Activation / Mobility
A1: Couch Stretch – Open up the hip flexors to improve squat depth and reduce tension
A2: World’s Greatest Stretch – Full-body dynamic mobility to prep hips, hamstrings, and thoracic spine
A3: Thoracic Bridge – Mobilize the upper back and activate glutes and shoulders
🟢 Purpose: Prime the entire lower body for safe, powerful squats and lunges.

🔥B BLOCK: Squat Warm-Up
B1: Barbell Squat Warmup – Groove movement pattern and fire up quads and glutes
🟢 Purpose: Build familiarity under the bar and prepare for heavier sets with control.

🏋 C BLOCK: Strength & Hypertrophy – Squats
C1: Barbell Back Squat (3-0-1-0 Tempo) – Emphasize time under tension to maximize quad and glute growth
🟢 Purpose: Develop strength and size through controlled, full-range squats.

🔥 D BLOCK: RDL Warm-Up
D1: RDL Warmup – Fire up posterior chain and groove hip hinge pattern
🟢 Purpose: Prep for loaded hamstring work with clean form.

🦵 E BLOCK: Strength & Hypertrophy – Posterior Chain
E1: RDL (3-0-1-0 Tempo) – Stretch and load hamstrings with strict tempo and tension
🟢 Purpose: Build strong, resilient hamstrings and glutes.

🔥 F BLOCK: Lunge Warm-Up
F1: Walking Lunge Warmup – Prep unilateral strength and stability
🟢 Purpose: Build balance and coordination before loading movement.

🥵 G BLOCK: Hypertrophy – Lunges
G1: Walking Lunges – Hit quads, glutes, and hamstrings with every step
🟢 Purpose: Maximize lower body muscular development and unilateral strength.

🏁 H BLOCK: Isolation & Burnout
H1: Leg Extensions (2 Sec Hold) – Isolate quads and finish them with a deep burn
I1: Leg Curls – Target the hamstrings in a controlled environment
🟢 Purpose: Amplify hypertrophy and joint stability with focused isolation.

💥 J BLOCK: Calves
J1: Seated Calf Raises – Blast the calves with higher reps and full range
🟢 Purpose: Develop complete leg aesthetics and lower leg strength.

4-Day Bodybuilding Gym Program is your blueprint to hypertrophy!