Strong Body Program 4

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is a follow up of the intermediate/advanced program version 3 that was previously developed by Jefit. The idea behind this particular program is to complete three weekly sessions for the next 4-6 weeks.

Eventually, you can progress to using the program as a 3 day on - 1-Day off - and 3 day on training format over the course of a week.

Remember to start initially with 3 workout sessions before progressing to 6 sessions/week after 4-6 weeks.

Day 1 - LEGS & BACK:
-includes 4 sets of supersets for the legs only (both dumbbell exercises).

Day 2 - CHEST & SHOULDERS:
-includes a full superset workout moving between chest/shoulder exercises.

Day 3 - CORE & ARMS:
-includes a core exercise paired with either a bicep or tricep exercise.

After 4-6 weeks, try to repeat this sequence twice over the course of a 6 day period.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Day 1: Legs & Back 9 exercises, 46 mins

Knees to Chest Hug	1x10 reps	rest: 30s
Dumbbell Reverse Lunge	4x6 reps	rest: 10s
Dumbbell Step-Up	4x6 reps	rest: 75s
Arm Circles	1x8 reps	rest: 60s
One-Arm Wall Stretch	1x8 reps	rest: 60s
Overhead Stretch	1x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 45s
T Bar Row	3x10 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 75s

Day 2: Chest & Shoulders 8 exercises, 53 mins

Dumbbell Bench Press	4x8 reps	rest: 15s
Dumbbell Seated Front Raise (Hammer)	3x10,8,6 reps	rest: 75s
Dumbbell Incline Fly	3x10 reps	rest: 15s
Dumbbell Bent-Over Raise	3x10 reps	rest: 75s
Dumbbell Decline Press	3x12 reps	rest: 15s
Dumbbell Lateral Raise	3x12 reps	rest: 75s
Plyo Push-Up	3x6 reps	rest: 15s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 75s

Day 3: Core & Arms 8 exercises, 43 mins

Air Bike	3x10 reps	rest: 15s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Leg Raise	3x8 reps	rest: 15s
Bench Dip	3x10 reps	rest: 60s
Jackknife Sit-Up	3x6 reps	rest: 15s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Hanging Knee Raise Rotation	3x8 reps	rest: 15s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s