4 Week Training Regimen for a Stronger You

Fikoti
4 min readNov 14, 2020

As fitness enthusiasts and bodybuilders, we always allot a portion of our time in working out and training. But, we have to face the fact that working out is not our only duty, and time is of the essence but it runs faster than we can imagine. Sometimes, the time we got for training is not sufficient anymore, and due to the demands of our work and career life, we can no longer stick to our training plan.

There are times that we can no longer manage to do everything, including training, in just a day. But, with this routine we are going to provide you, it will only take 40 minutes-1 hour of your time, and will give you the best results in just 4 weeks!

First, get your phones, open the timer application and we’re good to go!

Week 1 (Training Routine: 40-Minute Duration)

Day 1: Arms/Lower Body

  • Barbell Squat (6–8 reps)
  • Standing Overhead Barbell Triceps Extension (10–12 reps)
  • Romanian Deadlift (10–12 reps)
  • Barbell Curl (10–15 reps)
  • Leg Extensions (10–15 reps)
  • Seated Leg Curl (10–15 reps)
  • Spider Curl (12–15 reps)
  • Skull Crusher (12–15 reps)
  • Ab Roller (10 reps)

Day 2: Chest/Back

  • Barbell Bench Press-Medium Grip (6–8 reps)
  • Weighted Pull Ups (6–8 reps)
  • Incline Dumbbell Press (8–10 reps)
  • Bent Over Two-Dumbbell Row w/ Pause (10–12 reps)
  • Weighted Dips (10–15 reps)
  • Wide-Grip Cable Rows (12–15 reps)
  • Dumbbell Flyes (12–15 reps)
  • Reverse Flyes (12–15 reps)

Day 3: Shoulders

  • Standing Military Press (6–8 reps)
  • Face Pull (12–15 reps)
  • Bradford/Rocky Presses (12–15 reps)
  • Rear Delt Raise (12–15 reps)
  • Front Dumbbell Raise (12–15 reps)
  • Side Lateral Raise (12–15 reps)
  • Sit-Up (25 reps)

Week 2 (Training Routine: 40-minute Duration)

Day 1: Arms/Lower Body

  • Barbell Squat (6–8 reps)
  • Standing Overhead Barbell Triceps Extension (10–12 reps)
  • Romanian Deadlift (10–12 reps)
  • Barbell Curl (10–15 reps)
  • Leg Extensions (10–15 reps)
  • Seated Leg Curl (10–15 reps)
  • Spider Curl (12–15 reps)
  • Skull Crusher (12–15 reps)
  • Ab Roller (10 reps)

Day 2: Chest/Back

  • Barbell Bench Press-Medium Grip (6–8 reps)
  • Weighted Pull Ups (6–8 reps)
  • Incline Dumbbell Press (8–10 reps)
  • Bent Over Two-Dumbbell Row w/ Pause (10–12 reps)
  • Weighted Dips (10–15 reps)
  • Wide-Grip Cable Rows (12–15 reps)
  • Dumbbell Flyes (12–15 reps)
  • Reverse Flyes (12–15 reps)

Day 3: Shoulders

  • Standing Military Press (6–8 reps)
  • Face Pull (12–15 reps)
  • Bradford/Rocky Presses (12–15 reps)
  • Rear Delt Raise (12–15 reps)
  • Front Dumbbell Raise (12–15 reps)
  • Side Lateral Raise (12–15 reps)
  • Sit-Up (25 reps)

Week 3 (Training Routine: 55-Minute Duration)

Day 1: Arms/Lower Body

  • Barbell Squat (6–8 reps)
  • Standing Overhead Barbell Triceps Extension (10–12 reps)
  • Romanian Deadlift (10–12 reps)
  • Barbell Curl (10–15 reps)
  • Leg Extensions (10–15 reps)
  • Seated Leg Curl (10–15 reps)
  • Spider Curl (12–15 reps)
  • Skull Crusher (12–15 reps)
  • Ab Roller (10 reps)

Day 2: Chest/Back

  • Barbell Bench Press-Medium Grip (6–8 reps)
  • Weighted Pull Ups (6–8 reps)
  • Incline Dumbbell Press (8–10 reps)
  • Bent Over Two-Dumbbell Row w/ Pause (10–12 reps)
  • Weighted Dips (10–15 reps)
  • Wide-Grip Cable Rows (12–15 reps)
  • Dumbbell Flyes (12–15 reps)
  • Reverse Flyes (12–15 reps)

Day 3: Shoulders

  • Standing Military Press (6–8 reps)
  • Face Pull (12–15 reps)
  • Bradford/Rocky Presses (12–15 reps)
  • Rear Delt Raise (12–15 reps)
  • Front Dumbbell Raise (12–15 reps)
  • Side Lateral Raise (12–15 reps)
  • Sit-Up (25 reps)

Week 4 (Training Routine: 45-Minute Duration)

Day 1: Arms/Lower Body

  • Barbell Squat (6–8 reps)
  • Standing Overhead Barbell Triceps Extension (10–12 reps)
  • Romanian Deadlift (10–12 reps)
  • Barbell Curl (10–15 reps)
  • Leg Extensions (10–15 reps)
  • Seated Leg Curl (10–15 reps)
  • Spider Curl (12–15 reps)
  • Skull Crusher (12–15 reps)
  • Ab Roller (10 reps)

Day 2: Chest/Back

  • Barbell Bench Press-Medium Grip (6–8 reps)
  • Weighted Pull Ups (6–8 reps)
  • Incline Dumbbell Press (8–10 reps)
  • Bent Over Two-Dumbbell Row w/ Pause (10–12 reps)
  • Weighted Dips (10–15 reps)
  • Wide-Grip Cable Rows (12–15 reps)
  • Dumbbell Flyes (12–15 reps)
  • Reverse Flyes (12–15 reps)

Day 3: Shoulders

  • Standing Military Press (6–8 reps)
  • Face Pull (12–15 reps)
  • Bradford/Rocky Presses (12–15 reps)
  • Rear Delt Raise (12–15 reps)
  • Front Dumbbell Raise (12–15 reps)
  • Side Lateral Raise (12–15 reps)
  • Sit-Up (25 reps)

Remember; do not do this training routine everyday! Make sure you have a day to rest before proceeding to another training day’s routine, for the body to recover well. Goodluck!

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