Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. In order for you to get the best results with this program, be consistent and always strive for progression. Check out below what rep goal means.

Goal Of This Workout

I try to stick to an 80/20 rule when I look at nutrition. This means that 80% of my meals are prepared by me and I make sure to get the best quality food that I can.

No, this doesn’t mean you have to get natural grass fed free roaming cows who get massages every day and free range chickens who get to walk the beaches to benefit from eating whole foods.

Learn to Cook

Cooking isn’t as hard as you may think. I never was allowed in the kitchen as a child so trust me when I say anyone can do this with some patience. The trick is learning technique and then going after the complex meals.

Don’t get me wrong, I don’t know how to cook 5 course gourmet meals, but I have no problem eating enough varieties of a protein and vegetable to keep me happy. I made a pretty good meatloaf and lasagna once.

Long story short here is the sooner you learn to cook, the sooner you will notice changes in your performance and physique.

Recommended Supplements

Note: If you cannot get good foods into your mouth, this section is irrelevant. You really can’t out train and out supplement a crap diet.

Pre-Workout

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.

Protein

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no , and it is some of the best in the industry.

So far I’ve had Red Velvet and Cookies and Cream. Both are A+.

BCAA

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.

Multi-Vitamin

Once you get your diet on point, taking a multi-vitamin is important as a strength athlete.

Get the most of your gains and life with this multi-vitamin.

Workout Schedule

Here is a sample schedule:

• Day 1 – Workout A
• Day 2 – Workout B
• Day 3 – Off
• Day 4 – Off
• Day 5 – Workout C
• Day 6 – Workout D
• Day 7 – Off

The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells, you are squatting and doing legs and not have to wait for any equipment. This is convenient so you can go in with your prepared session and smash it out.

4 Day Gym Workout Routine for Men

Workout A Exercise Sets Rep Goal 5 25 3 36 3 24 3 36 3 –

 

Workout B Exercise Sets Rep Goal 5 25 3 24 3 36 3 36 3 36

 

Workout C Exercise Sets Rep Goal 5 25 5 25 3 24 3 36

 

Workout D Exercise Sets Rep Goal 5 25 3 15 3 36 3 36 3 –

 

Workout Tips

Leave your comments, questions, or results below! I answer them all.