Working out four days per week is popular. Check out our workouts below and find one that fits your schedule. Be on the way to a better, buffer body.
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Exercise/ Routine #1 | # of Sets | # of Reps |
Squats | 2-3 sets | 12-15 reps |
Leg Extensions | 2-3 sets | 15-20 reps |
Lying Leg Curls | 3 sets | 12-15 reps |
Standing Calf Raises | 2-3 sets | 15-20 reps |
Seated Calf Raises | 2-3 sets | 15-20 reps |
Crunches | 2-3 sets | 15-20 reps |
Hanging Leg Raises | 2-3 sets | 15-20 reps |
Flat Bench Presses | 2-3 sets | 10-12 reps |
Incline Dumbbell Presses | 2-3 sets | 10-12 reps |
Pulldowns | 2-3 sets | 10-12 reps |
One-Arm Dumbbell Rows | 2-3 sets | 10-12 reps |
Shoulder Presses | 2-3 sets | 10-12 reps |
Upright Rows | 2-3 sets | 10-12 reps |
Standing Barbell Curls | 2 sets | 10-12 reps |
Concentration Curls | 2 sets | 10-12 reps |
Pushdowns | 2 sets | 10-12 reps |
One-Arm Extensions | 2 sets | 10-12 reps |
Exercise/ Routine #2 | # of Sets | # of Reps |
Leg Presses | 2-3 sets | 15-20 reps |
Hack Squats | 2-3 sets | 15-20 reps |
Incline Bench Presses | 2-3 sets | 10-12 reps |
Flat Dumbbell Flyes | 2-3 sets | 10-12 reps |
Shoulder Presses | 2-3 sets | 10-12 reps |
Lateral Raises | 2-3 sets | 10-12 reps |
Lying Triceps Extensions | 2-3 sets | 10-12 reps |
Pushdowns | 2-3 sets | 10-12 reps |
Bent-Over Rows | 2-3 sets | 10-12 reps |
Seated Pulley Rows | 2-3 sets | 10-12 reps |
Lying Leg Curls | 2-3 sets | 15-20 reps |
Stiff-Leg Deadlifts | 2-3 sets | 15-20 reps |
Scott Curls | 2-3 sets | 10-12 reps |
Incline Curls | 2-3 sets | 10-12 reps |
Standing Calf Raises | 2-3 sets | 15-20 reps |
Seated Calf Raises | 2-3 sets | 15-20 reps |
Crunches | 2-3 sets | 15-20 reps |
Reverse Crunches | 2-3 sets | 15-20 reps |
Exercise/ Routine #3 | # of Sets | # of Reps |
THURSDAYS,FRIDAYS |
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Incline Bench Press | 4 sets | 8-15 reps |
Cable Flyes | 3 sets | 8-10 reps |
Dips | 3 sets | 8-10 reps |
Behind The Neck Press | 4 sets | 6-12 reps |
Upright Rows | 3 sets | 8-12 reps |
Front Shoulder Raise | 3 sets | 8-12 reps |
Shrugs | 3 sets | 8-12 reps |
One Arm Tricep Pushdown | 3 sets | 10-12 reps |
Overhead Tricep Extension | 2 sets | 10-12 reps |
Raised Leg Crunches | 3 sets | To Failure |
Hanging Leg Lifts | 3 sets | To Failure |
Exercise/ Routine #4 | # of Sets | # of Reps |
Leg Press | Diminishing | 10 reps total |
Leg Extension | 3 sets | 10-12 reps |
Leg Curl | Diminishing | 10 reps total |
Standing Calf | Diminishing | 10 reps total |
Seated Calf | Diminishing | 10 reps total |
Dumbbell Shoulder Press | Diminishing | 10 reps total |
Dumbell Side Laterals | 3 sets | 10-12 reps |
Bent Over Laterals | 3 sets | 10-12 reps |
Close Grip Upright Row (For Traps) |
Diminishing | 10 reps total |
Lat Pulldown | Diminishing | 10 reps total |
Bent Over Rows | 3 sets | 10-12 reps |
Seated Cable Row | 3 sets | 10-12 reps |
EZ Bar Bicep Curl | Diminishing | 10 reps total |
Concentration Curl | 3 sets | 10-12 reps |
Incline Barbell | Diminishing | 10 reps total |
Flat Dumbbell Bench Press | 3 sets | 10-12 reps |
Cable Crossovers | 3 sets | 10-12 reps |
Close Grip Bench | Diminishing | 10 reps total |
Tricep Pushdowns | 3 sets | 10-12 reps |
Exercise/ Routine #5 | # of Sets | # of Reps |
Incline Sit-Ups | 2-3 sets | 15-20 reps |
Bench Presses | 6 sets | 15-5 reps |
Barbell Bent Rows | 6 sets | 15-5 reps |
Standing Barbell Presses | 5 sets | 12-5 reps |
Seated Calf Raises | 5 sets | 15-6 reps |
Barbell Reverse Curls | 3 sets | 10-6 reps |
Barbell Wrist Curls | 3 sets | 10-15 reps |
Hanging Leg Raises | 2-3 sets | 10-15 reps |
Squats | 6 sets | 15-5 reps |
Stiff Legged Deadlifts | 4 sets | 12-6 reps |
Standing Barbell Curls | 4 sets | 12-6 reps |
Close Grip Bench Press | 4 sets | 12-6 reps |
Standing Calf Raises | 5 sets | 15-6 reps |
Exercise/ Routine #6 | # of Sets | # of Reps |
Leg Extensions | 1 set | 8-12 reps |
Leg Curls | 1 set | 8-12 reps |
Squats | 2 sets | 6-10 reps |
Seated Toe Raises | 1 set | 8-12 reps |
Nautilus Pullovers | 1 set | 8-12 reps |
Siff Arm Lat Machine Pulldowns | 1 set | 8-12 reps |
Barbell Bent Rows | 2 sets | 5-7 reps |
Under-Grip Lat Pulldowns | 1 set | 8-12 reps |
Barbell Shrugs | 2 sets | 8-12 reps |
Stiff Legged Deadlifts | 2 sets | 5-7 reps |
Nautilus Flyes, Pec Deck Flyes or Dumbell Flyes |
1 set | 8-10 reps |
Nautilus Bench Press or Barbell Incline Press |
1 set | 8-10 reps |
Parallel Bar Dips | 1 set | 5 reps |
Nautilus Lateral Raises or Dumbbell Side Laterals |
1 set | 8-10 reps |
Nautilus Press or Barbell Presses Behind the Neck |
1 set | 8-10 reps |
Concentration Curls | 1 set | 8-10 reps |
Standing Barbell Curls | 1 set | 8-10 reps |
Nautilus Triceps Extensions or Pulley Pulldowns |
1 set | 8-10 reps |
Parallel Bar Dips | 1 set | 8-10 reps |
Exercise/ Routine #7 | # of Sets | # of Reps |
Incline Sit-Ups | 3-4 sets | 15-20 reps |
Incline Barbell Presses | 6 sets | 15-5 reps |
Parallel Bar Dips | 4 sets | 12-6 reps |
Seated Pulley Rows | 6 sets | 15-5 reps |
Front Lat Pulldowns | 4 sets | 12-6 reps |
Seated Machine Front Presses | 5 sets | 12-5 reps |
Barbell Upright Rows | 3 sets | 10-6 reps |
Seated Calf Raises | 6 sets | 15-6 reps |
Barbell Reverse Curls | 4 sets | 10-5 reps |
Barbell Wrist Curls | 4 sets | 10-15 reps |
Hanging Leg Raises | 3-4 sets | 10-15 reps |
Squats | 6 sets | 15-5 reps |
Angled Leg Presses | 5 sets | 12-15 reps |
Stiff Legged Deadlifts | 5 sets | 12-15 reps |
Lying Leg Curls | 3 sets | 10-6 reps |
Barbell Preacher Curls | 5 sets | 15-6 reps |
Close Grip Bench Presses | 5 sets | 15-6 reps |
Standing Calf Raises | 5 sets | 15-6 reps |
Exercise/ Routine #8 | # of Sets | # of Reps |
Hanging Leg Raises | 3-5 sets | 15-20 reps |
Bench Presses | 6-8 sets | 5 reps |
Incline Dumbbell Presses | 3-4 sets | 5 reps |
Seated Machine Front Presses | 5-6 sets | 5 reps |
Barbell Upright Rows | 3-4 sets | 6-8 reps |
Barbell Incline Triceps Extensions | 5-6 sets | 6-8 reps |
Seated Calf Raises | 5-7 sets | 8-10 reps |
Barbell Wrist Curls | 3-4 sets | 8-10 reps |
Incline Sit-Ups | 3-4 sets | 15-20 reps |
Hyperextensions | 2-3 sets | 10-15 reps |
Squats | 8-10 sets | 5 reps |
Deadlifts | 4-6 sets | 5 reps |
Barbell Bent Rows | 5-7 sets | 5 reps |
Barbell Shrugs | 3-4 sets | 10-15 reps |
Standing Barbell curls | 4-5 sets | 5 reps |
Barbell Reverse Curls | 2-3 sets | 8-10 reps |
Standing Calf Raises | 5-7 sets | 10-15 reps |
Exercise/ Routine #9 | # of Sets | # of Reps |
Flat Bench Presses | 3 sets | 10-12 reps |
Incline Flyes | 3 sets | 10-12 reps |
Chins | 3 sets | 10-12 reps |
One Arm Rows | 3 sets | 10-12 reps |
Standing Barbell Curls | 3 sets | 10-12 reps |
Concentration Curls | 3 sets | 10-12 reps |
Crunches | 3 sets | 20-30 reps |
Leg Raises | 3 sets | 15-20 reps |
Squats | 3 sets | 12-15 reps |
Leg Extensions | 3 sets | 12-15 reps |
Lying Leg Curls | 3 sets | 15-20 reps |
Standing Calf Raises | 3 sets | 15-20 reps |
Seated Calf Raises | 3 sets | 15-20 reps |
Shoulder Presses | 3 sets | 12-15 reps |
Lateral Raises | 3 sets | 12-15 reps |
Dumbbell Shrugs | 3 sets | 12-15 reps |
Triceps Pushdowns | 3 sets | 10-12 reps |
One Arm Cable Pushdowns | 3 sets | 10-12 reps |
Exercise/ Routine #10 | # of Sets | # of Reps |
Incline Bench Presses | 3 sets | 10-12 reps |
Flat Flyes | 3 sets | 10-12 reps |
Bent Over Rows | 3 sets | 10-12 reps |
Pulldowns | 3 sets | 10-12 reps |
Preacher Curls | 3 sets | 10-12 reps |
Standing Dumbbell Curls | 3 sets | 10-12 reps |
Crunches | 3 sets | 20-30 reps |
Lying Leg Raises | 3 sets | 15-20 reps |
Leg Presses | 3 sets | 12-15 reps |
Hack Squats | 3 sets | 12-15 reps |
Lying Leg Curls | 3 sets | 15-20 reps |
Leg Press Toe Raises | 3 sets | 15-20 reps |
Seated Calf Raises | 3 sets | 15-20 reps |
Front Military Presses | 3 sets | 12-15 reps |
Bent Over Lateral Raises | 3 sets | 12-15 reps |
Barbell Shrugs | 3 sets | 12-15 reps |
Lying Triceps Extensions | 3 sets | 10-12 reps |
Dumbbell Extensions | 3 sets | 10-12 reps |
Exercise/ Routine #11 | # of Sets | # of Reps |
Flat Bench Presses | 3 sets | 10-12 reps |
Incline Dumbbell Flyes | 3 sets | 10-12 reps |
Dumbbell Presses | 3 sets | 12-15 reps |
Lateral Raises | 3 sets | 12-15 reps |
Upright Rows | 3 sets | 12-15 reps |
Upright Dips | 3 sets | 10-12 reps |
One arm Pushdowns | 3 sets | 10-12 reps |
Crunches | 3 sets | 20-30 reps |
Hanging Leg Raises | 3 sets | 15-20 reps |
Squats | 3 sets | 12-15 reps |
Hack Squats | 3 sets | 12-15 reps |
Lying Leg Curls | 3 sets | 15-20 reps |
Standing Calf Raises | 3 sets | 15-20 reps |
Seated Calf Raises | 3 sets | 15-20 reps |
T-Bar Rows | 3 sets | 10-12 reps |
Seated Cable Rows | 3 sets | 10-12 reps |
Barbell Curls | 3 sets | 10-12 reps |
Alternate Dumbbell Curls | 3 sets | 10-12 reps |
Exercise/ Routine #12 | # of Sets | # of Reps |
Dips | 3 sets | 10-12 reps |
Incline Dumbbell Presses | 3 sets | 10-12 reps |
Behind The Shoulder Presses | 3 sets | 12-15 reps |
Lateral Raises | 3 sets | 12-15 reps |
Dumbbell Shrugs | 3 sets | 12-15 reps |
Triceps Pushdowns | 3 sets | 10-12 reps |
Triceps Kickbacks | 3 sets | 10-12 reps |
Roman Chair Situps | 3 sets | 20-30 reps |
Lying Leg Raises | 3 sets | 15-20 reps |
Leg Presses | 3 sets | 12-15 reps |
Leg Extensions | 3 sets | 12-15 reps |
Lying Leg Curls | 3 sets | 15-20 reps |
Standing Calf Raises | 3 sets | 15-20 reps |
Leg Press Toe Raises | 3 sets | 15-20 reps |
Seated Pulley Rows | 3 sets | 10-12 reps |
Pulldowns | 3 sets | 10-12 reps |
Seated Dumbbell Curls | 3 sets | 10-12 reps |
Standing Cable Curls | 3 sets | 10-12 reps |
Exercise/ Routine #13 | # of Sets | # of Reps |
Squats | 3 sets | 12-15 reps |
Leg Extensions | 3 sets | 12-15 reps |
Leg Curls | 3 sets | 15-20 reps |
Standing Calf Raises | 3 sets | 15-20 reps |
Flat Bench Presses | 3 sets | 10-12 reps |
Incline Dumbbell Flyes | 3 sets | 10-12 reps |
Lying Triceps Extensions | 3 sets | 10-12 reps |
Reverse Triceps Pushdowns | 3 sets | 10-12 reps |
Bent Over Rows | 3 sets | 10-12 reps |
Lat Pulldowns | 3 sets | 10-12 reps |
Front Shoulder Presses | 3 sets | 12-15 reps |
Bent Over Lateral Raise | 3 sets | 12-15 reps |
Barbell Shrugs | 3 sets | 12-15 reps |
Preacher Curls | 3 sets | 10-12 reps |
Concentration Curls | 3 sets | 10-12 reps |
Crunches | 3 sets | 20-30 reps |
Hanging Leg Raises | 3 sets | 15-20 reps |
Exercise/ Routine #14 | # of Sets | # of Reps |
Leg Presses | 3 sets | 12-15 reps |
Hack Squats | 3 sets | 12-15 reps |
Leg Curls | 3 sets | 15-20 reps |
Donkey Calf Raises | 3 sets | 15-20 reps |
Dips | 3 sets | 10-12 reps |
Flat Dumbbell Flyes | 3 sets | 10-12 reps |
Lying Triceps Extensions | 3 sets | 10-12 reps |
One Arm Dumbbell Extensions | 3 sets | 10-12 reps |
T-Bar Rows | 3 sets | 10-12 reps |
One Arm Dumbbell Rows | 3 sets | 10-12 reps |
Dumbbell Presses | 3 sets | 12-15 reps |
Side Lateral Raises | 3 sets | 12-15 reps |
Upright Rows | 3 sets | 12-15 reps |
Alternate Dumbbell Curls | 3 sets | 10-12 reps |
One arm Preacher Curls | 3 sets | 10-12 reps |
Crunches | 3 sets | 20-30 reps |
Lying Leg Raises | 3 sets | 15-20 reps |
Exercise/ Routine #15 | # of Sets | # of Reps |
Decline Barbell Presses | 4 sets | 8-10 reps |
Flat Dumbbell Flyes | 3 sets | 10-12 reps |
Barbell Rows | 4 sets | 8-10 reps |
Behind The Neck Pulldowns | 3 sets | 8-10 reps |
Standing Barbell Curls | 3 sets | 8-10 reps |
Concentration Curls | 3 sets | 10-12 reps |
Crunches | 3 sets | 20-30 reps |
Hanging Leg Raises | 3 sets | 15-20 reps |
Squats | 4 sets | 8-10 reps |
Sissy Squats | 3 sets | 12-15 reps |
Lying Leg Curls | 4 sets | 12-15 reps |
Standing Calf Raises | 3 sets | 15-20 reps |
Seated Calf Raises | 3 sets | 15-20 reps |
Front Military Presses | 4 sets | 10-12 reps |
Lateral Raises | 3 sets | 10-12 reps |
Smith Machine Shrugs | 3 sets | 12-15 reps |
Lying Triceps Extensions | 4 sets | 10-12 reps |
Pushdowns | 3 sets | 10-12 reps |
Exercise/ Routine #16 | # of Sets | # of Reps |
Barbell Bench Presses | 4 sets | 8-10 reps |
Incline Dumbbell Presses | 3 sets | 8-10 reps |
Incline Dumbbell Flyes | 3 sets | 8-10 reps |
Bent Over Rows | 4 sets | 8-10 reps |
Pulldowns | 3 sets | 8-10 reps |
One Arm Dumbbell Rows | 3 sets | 10-12 reps |
Standing Barbell Curls | 4 sets | 8-10 reps |
Seated Dumbbell Curls | 3 sets | 8-10 reps |
Concentration Curls | 3 sets | 10-12 reps |
Crunches | 3 sets | 20-30 reps |
Hanging Leg Raises | 3 sets | 15-20 reps |
Squats | 4 sets | 12-15 reps |
Hack Squats | 3 sets | 12-15 reps |
Leg Extensions | 3 sets | 12-15 reps |
Lying Leg Curls | 4 sets | 12-15 reps |
Standing Calf Raises | 4 sets | 15-20 reps |
Seated Calf Raises | 4 sets | 15-20 reps |
Military Presses | 4 sets | 8-10 reps |
Side Laterals | 4 sets | 10-12 reps |
Upright Rows | 4 sets | 10-12 reps |
Barbell Shrugs | 4 sets | 12-15 reps |
Lying Triceps Extensions | 4 sets | 10-12 reps |
Triceps Pushdowns | 3 sets | 10-12 reps |
Reverse Triceps Pushdowns | 3 sets | 10-12 reps |
Exercise/ Routine #17 | # of Sets | # of Reps |
Flat Dumbbell Flyes | 3 sets | 10-12 reps |
Incline Bench Presses | 3 sets | 10-12 reps |
Dips | 3 sets | 10-12 reps |
T Bar Rows | 4 sets | 10-12 reps |
Seated Pulley Rows | 4 sets | 10-12 reps |
Front Pulldowns | 4 sets | 10-12 reps |
Preacher Curls | 4 sets | 10-12 reps |
Dumbbell Curls | 4 sets | 10-12 reps |
Hanging Leg Raises | 4 sets | 15-20 reps |
Crunches | 4 sets | 20-30 reps |
Leg Presses | 4 sets | 12-15 reps |
Hack Squats | 3 sets | 12-15 reps |
Leg Extensions | 3 sets | 12-15 reps |
Lying Leg Curls | 4 sets | 12-15 reps |
Standing Calf Raises | 4 sets | 15-20 reps |
Donkey Calf Raises | 4 sets | 15-20 reps |
Front Shoulder Presses | 4 sets | 10-12 reps |
Side Lateral Raises | 4 sets | 12-15 reps |
Bent-Over Laterals | 4 sets | 12-15 reps |
Dumbbell Shrugs | 5 sets | 12-15 reps |
Lying Triceps Extensions | 2 sets | 10-12 reps |
Triceps Pushdowns | 2 sets | 10-12 reps |
Narrow Upright Dips | 2 sets | 10-12 reps |