Say hello to our most popular program at Paragon: 4-Day Full Gym Physique!
This is a hypertrophy-focused bodybuilding program that will help you look your best and maximize your physique in just 60 minutes a day.
Ready to get started? Click here to join
General Program Info
Note: as a Paragon member, you’ll get access to ALL our workout programs. So you can hop to a different program at any time!
4-Day Physique:
- 4 days x 60-75 minute bodybuilding workouts
- 2 upper body and 2 lower body sessions per week
- programming has progressive overload
- new cycles begin every 6-12 weeks
- cycles alternate between hypertrophy, strength, & met conditioning
- equipment needed: machines, cable machines, barbell, squat rack, dumbbells, bench
Optional Cardio:
- option to add up to 3 sessions per week on top of lift sessions
- choose between zone 2 cardio or zone 5 sprint work
- you can run, bike, row, ruck, ski erg, etc
Who is 4-Day Physique For?
These are bodybuilding and hypertrophy-focused workouts that will help build muscle, maximize your physique, and help you look your best.
There is also a 3 Day version and 5 Day version of this program. Don’t have 60 minutes to workout? Check out 45-Minute Physique
4-Day Physique Sample Workout
In our training app, we have detailed workout instructions, movement modification/substitution ideas, and there will always be demo videos so you know exactly how to perform each lift.
You can complete these workouts using machines, barbell, or dumbbells.
4-Day Physique Workout Sample:
A. 3 Sets
1 warm up set as needed, then:
3 challenging work sets x 10-15 reps
Machine Leg Curl or Slider Leg Curls
Rest 2 min
B. 2 Sets
2-3 warm up sets, then:
2 challenging work sets x 8-12 reps
Glute-Focused DB Step-Ups
Rest 1-2 min between legs
C. Alternate Movements:
1 warm-up set each, then:
3 challenging work sets
DB RDL x 8-12 reps
Rest 1-2 min
Machine Leg Extensions or Sissy Squats x 8-12 reps
Rest 1-2 min
D. 3 Sets
1-2 warm up sets, then 3 sets:
Cable Crunches x 8-12 reps
Rest 1-2 min
E. 2 Sets
1-2 warm up sets, then 2 sets:
Single Leg DB Calf Raises x 8-12 reps per leg
Rest 1 min between legs
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- Click here to join Paragon Training Methods
