•  Bodybuilding Workout
 •  Routines
 •  Articles
 •  Supplements
 •  Resources



4 Day Workout

Get your FREE X-Adaption eBook and the 3 week email bodybuilding workout course to help you gain 7 pounds of muscle mass fast. 

Please fill out all fields below. After this press on the button to receive the eBook within minutes via email.

First Name:    

Email Adress:

PRIVACY POLICY: I hate SPAM! Unsolicited Email Makes Me Sick! That’s Why I’ll Never Sell, Rent Or Trade Your Email Address – Ever. You Have My Word.



4 Day Bodybuilding Workout Routine

You can put together any number of workout arrangements for a four day routine but the very best is to split the training into a push-pull routine. A push-pull routine is quite simple and also very effective. On one workout you perform all pushing movements and on another you perform all pulling movements.

Set the workout up with the push and the pull workouts coming early in the week, and then allowing a day off between workouts, and then you perform the routines again. For example, on Monday you perform pushing movements, on Tuesday you do the pulling, on Wednesday you take a day off, on Thursday you perform the pushing work again, on Friday you do the pulling workout, and you take the weekend off. Of course you can move the days around to fit your needs, but set them up in generally this rotation. Notice that it allows three full days for recovery, which makes it a very powerful way to produce muscle growth.

Push Iron

On the pushing workout you perform the squat and the calf raise, then you take a five minute break after several sets of each. From here (your five minute rest) you move on to the bench press, the behind the head press, and the triceps prone press. Finish off the workout with the cable pushdown. During the routine you are pushing as much weight as you can.

Pulling Iron

The pulling workout starts by pulling as much weight as possible off the floor in the deadlift. From here you perform the bent row, pulling the weight hard into your midsection. Then move on to a couple of sets of stiff leg deadlift where the pulling works your hamstrings. Finally hit the arms by using some pull-ups and some curls. This routine has you pulling as much as you can.

After a day off, you do it again. On the second rotation, take two days off. Use heavy weights and a lower rep range (6-8) in the first session and go with a higher repetition range and slightly lighter weights on the second session of the same exercises.

To increase your bodybuilding workout results fast go to X-Size Bodybuilding



If you want enormous strength, tightly defined muscles, a massive chest, powerful arms and legs, "X-Size" the computer fitness software is a must. This software is the most effective muscle producing program ever developed. Three or four months with "X-Size" training will have anyone pulling 20%, 30%, even up to 70% more weight with less effort than today.
[Click here for more information]

Perfect Six-Pack
Take a measurement tape - lay it around your waist and if you've got less than 42 inches of waist - then this system will cause such an intense fat burning "metabolism shift" that you'll have a perfect six-pack of abs in less than 3 months from now.
[Click here for more information]