4 Day Gym Workout Routine for Men

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

This routine is designed to maximize your results by utilizing big compound lifts and supplementing with a good variety of accessory lifts.

This routine is designed for anyone who is looking to build strength and muscle.

It is recommended that you are comfortable with your form in the big compound lifts and you have are able to consistently train if you are to make the most of this routine.

Diet and Nutrition Tips

You can beat your muscles down in the gym but the only way to recover (build) muscle is to fuel your body with quality food.

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.


MTS Nutrition Clash

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

This is a great blend without too many stimulants.


MTS Machine Whey Protein: 5lbs

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

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

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


MTS Nutrition Machine Fuel

Marc Lobliner has his sweetening on point with these supplements.

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


Optimum Nutrition Opti-Men

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.

Cardio and Conditioning Tips

I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.

If you are running low on time, a short 5-10 minute high intensity interval session at least twice per week will help with maximizing your progress.

Note: Some low intensity walking, hiking, bicycling, etc is helpful to improve your quality of life and recovery from your workouts.

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
Squats 5 25
Leg Press 3 36
Front Squat* 3 24
Standing Bent Over Laterals 3 36
Planks** 3


Workout B
Exercise Sets Rep Goal
Bench Press 5 25
Incline Chest Flies 3 24
Skull Crushers 3 36
1 Arm Tricep Extensions 3 36
Standing Bent Over Laterals 3 36


Workout C
Exercise Sets Rep Goal
Deadlifts 5 25
Bent Over Barbell Rows 5 25
Pull Ups 3 24
Standing Bent Over Laterals 3 36


Workout D
Exercise Sets Rep Goal
Military Press 5 25
Dumbbell Shrugs 3 15
Lateral Raises 3 36
Standing Bent Over Laterals 3 36
Planks** 3


Workout Tips

Rep Goal – This is the total reps you have to complete in the given sets. For instance a 3 set 36 rep goal would basically be 3 sets of 12.

*- Front squats can be impossible for someone with bad posture such as myself.  If you cannot do front squats, use a hack squat machine; most gyms have one labeled a hack squat machine or a V Squat. If you can’t do either of these, leg extensions will work as well.

** – Planks aren’t the same rep goal scheme as other lifts. When you are supposed to do planks, do 3 sets of 1 rep and record your results for each set. The goal to beat for next time is to beat the combined time of those 3 planks. Keep the rest short; 60 seconds and really squeeze the abs and back and keep that core tight.

You might have noticed bent over lateral raises on every day; most people have underdeveloped rear delts and this is a great exercise that will hit multiple muscles which include rear delts, lats, and traps. I recommend these over a reverse pec deck because most people do not use the machine correctly.

If you have been spending time developing rear delts or are a wuss and want to do pec deck, then disregard the last few sentences.


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

245 thoughts on “4 Day Gym Workout Routine for Men”

  1. Hey cutty I’ve been isolating for like 2 months now and it’s getting old and boring
    I’m looking to get strong as shit and build muscle at the same time do you think this workout will be right for me
    I was thinking on like 2 of the off day I would do some kinesthetic workouts and some tire flips
    I’m training for this spartan race in August I’m trying to just overdue it and really get a great workout in I feel like this routine isn’t enough alone for me what do you recommend

    • Jason,

      This workout would be perfect, do all of calisthenics you would like on off days, make sure to get plenty of sleep and food and you’ll be good to go.

      Let me know if you have any other questions,


    • I’ve had about 30 people run this program and there’s never been anyone who’s arms didn’t get bigger. Your compound lifts build your arms but if you must add in extra work, do it on off days.


    • Tomorrow I was going to do tire flips and calethestics
      Will this be too much?
      Also it says skull crushers and tricep extensions on workoutB isn’t that the same workout twice???

    • Jason,

      Just listen to your body, you might need to adjust workloads to suit you, but I would not change anything until you find yourself too worn out.

      I call tricep extensions the exercise used with a rope on the cable machine or another attachment.


  2. Can I alternate my hand position on the power shrug as if I’m doing a deadlift?? Or does that defeat the purpose
    Also I love powerlifting now thanks to you I’m sticking with this for a while.
    Also killer workout routine I’m all about powerlifting bow thanks to you I’ve already increased my dead lift by 100lbs

    • Thanks man, means a lot to me. I got bit by the powerlifting bug a while ago and have been running it since.

      Keep me updated on progress!


  3. Hello once again Cutty. I have been using this routine since early november. I have tweaked it to compensate for some minor injuries I had, but my doctor says I’m good to go. However, I want to change things up a bit. Where would you recommend I go from here?


    • Yes, yes I do. Is it similar to the rep goal workouts in that I should add 5 lbs every week? Are the walking lunges weighted. Also is it 20 reps each leg, or 10 each (20 total)?

    • Yessir, same everything just different exercises.

      The walking lunges can be weighted with a barbell on your back like a squat, held up on your chest like a goblet squat, or a dumbbell in each hand and you will want 10 each leg.

      Let me know what you think,


    • I am looking forward to it. I am going to finish the week on my current program and start this one on Monday. Although, I might switch my chest day. I dont want to battle for a bench.


    • I prefer doing chest on Wed or Friday, switch the days around to best fit your gym. I’m about to quit my gym and try to find a new one or save up to get some equipment for myself I guess.

      Good luck and keep me updated.


    • My honest opinion is they are not worth the money.

      I’m not sure your age but if the 75 has anything to do with your birthday, you aren’t at that point where you would even benefit from a t-booster.

      Spend that extra money you would on the t-boosters on some healthy foods and a better bed instead.

      I’ve a wasted so much money trying different supplements out and t-boosters really don’t do much of maybe a 1% increase in test and probably make you horny(er).


    • Thanks. I’m 35, and I thonk along the sme line as you do. But, you read the magazines and see the commercials, and it gets you thinking, “man that guy is ripped. T boosters huh? Thanks Muscle and Firtness. I’ll go buy some.” Any way, thanks for the advice. Hope you find a new gym with les D-bags in it.

      Rack your damn weights,


    • Cutty, I have been making BIG gains in my dead lift. I pulled 485 for 3 reps yesterday. I want to try for a max pull, but I want to do it right. In your opinion, how should I prepare? Should I keep my current path, or reload for a week and then head in balls-to-the-wall 2weeks for now? I feel strong, but I don’t want to risk injury. Your advice is much appreciated.


    • Finish this week normal, next week do 60% of what you’re doing now for a couple sets of triples on your last sets and then you can either take a week off after that like you would prepare for a meet, or if you just want to test your deadlift I would say skip up until like Friday or whenever you regularly do your deadlift, do it towards the end of the week.

      Eat up and get some extra sleep and get some vids.


  4. I just started this workout chart,want to know what should I do in off days .I planned to do 1000skipping,100 push-ups,50 pull-ups is it ok or should I change something

    • When you use the rep-goal system 5 sets with a rep goal of 25 reps means you are trying to get a total of 25 reps in 5 sets. The trick with the rep goal is you don’t limit yourself on a set, so if you can squeak out 8 or 9 reps in that first set, great. You are basically going until almost failure and keeping a tally of your reps.

      The reason this works is because you can watch your progress in terms of reps instead of being stuck at a weight of 5 sets of 5 reps.

      If you have any more questions, ask away.


    • Yeah, clean up your diet some and get in some extra activity outside of the gym and you’ll lose weight fast.

      Let me know if you have any other questions,


    • Tyrell, I started this program over a year and a half ago. I cut tremendous amounts of fat by using this and incorporating a healthier diet. The key to weight loss is building muscle and burning more calories than you comsume. Consider the My Fitness Pal companion app to help you track your calories. It works if you work it.


  5. Good day I am sso glad I found your webpage, I really found you by accident, whiile I was researching on Digg for something else,
    Anyways I am here now and would just like to say cheers for a fantastic post and a
    all round enjoyable blog (I also love the theme/design), I don’t have time to read through it all at the moment but I have bookmarked it and also added in your RSS feeds, so when I have time I will be back
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    • Matt,

      You can do that easy man, just tighten up on the diet and work on getting some more conditioning in. You can see how your body is responding in a couple of weeks and then you have 5 months to keep adjusting. You have plenty of time if you start now.

      Good luck and let me know how it’s going,


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