Weider 4-day intermediate routine

Weider 4-day intermediate routine

 / 4.6
Please log in to rate this article!

This is a four-day routine, in which each muscle group will be worked twice a week. Although we prefer a version when each muscle is worked once a week, with the right intensity and volume, this solution can work, too.


Exercise Sets Reps
Incline sit-ups 3-4 15-20
Incline presses 6 15-5*
Weighted dips 4 12-6*
Cable rows 6 15-5*
Machine pull-downs 4 12-6*
Machine military presses 5 12-5*
Upright rows 3 10-6*
Seated calf raises 6 15-6*
Biceps curls, overhands 4 10-5*
Wrist curls 4 10-15


Exercise Sets Reps
Hanging leg raises 3-4 10-15
Squats 6 15-5*
Leg presses 5 12-5*
Stiff-legged deadlift 5 12-5*
Machine leg curls 3 10-6
Biceps curls on a Scott bench 5 15-6
Close-grip bench presses 5 15-6*
Standing calf raises 5 15-6*

* Sets that should be performed in a pyramid pattern are marked with an asterisk This means for example:

  • Do 12 reps with 60 kg in the first set;
  • then 10 reps with 70 kg in the second set;
  • 8 reps with 75 kg in the third;
  • and finally, 6 with 77.5 in the last one.

Ask your question about this article here!

You can ask questions after registration and login!
Please log in!

There are no comments

My cart cart
Your cart is empty
Suggested readings:
Evening Meals: Mistakes And Solutions
There are a lot of myths about eating in the evening or before bed. What an evening meal should be like Mistakes and sol...
Biceps home workout
We have already trained back and legs at home. Now it’s time for biceps! You can hit your biceps hard at home, even with...
The World's Most Dangerous Diet: Breatharianism
As weird as it seems, the diet called breatharianism still exists to this day. The new ambassador of this crazy and dang...
Latest articles
Your Age in Gym Years
There are many types of people in the gym, from newbies to veterans. Below is a list of a few types, based on their “gym...
Basic Knowledge – part I
Working out is a must whether your goal is to gain muscle or to lose weight. Without working out, NOTHING works. There a...
A Legendary Bodybuilder Returns After 3 Years of Hiatus
His name is Johnnie O. Jackson. The Arnold Classic champion has not competed since 2017, but now he returns to competit...
Biotech USA Kft. · Huszti út 60. HU1033 Budapest, Hungary · Phone: +36-20-900-0864 · E-mail: shop@shop4builders.co.uk
Privacy Policy · Online Dispute Resolution
266 ms