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You are here: Home > X-treme University > Workout Programs > 4-Day/Week Workouts
# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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

 
# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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


# of Sets # of Reps
MONDAYS/THURSDAYS
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
TUESDAYS/FRIDAYS
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