{"id":502,"date":"2026-03-26T07:00:41","date_gmt":"2026-03-26T07:00:41","guid":{"rendered":"https:\/\/menhealthproducts.org\/?p=502"},"modified":"2026-03-26T07:00:41","modified_gmt":"2026-03-26T07:00:41","slug":"4-day-workout-plan-full-week-gym-workout-plan-2-body-parts-per-day-full-body-workout","status":"publish","type":"post","link":"https:\/\/menhealthproducts.org\/?p=502","title":{"rendered":"4 Day Workout Plan | Full week Gym workout plan | 2 Body Parts Per Day | Full body workout |"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/Tqutt0d0QwM\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Two Body Parts Per day, Full Week Gym Workout Plan | Perfect Plan for Best Results | Symmetrical Development | 4 Day Workout Split | 3 Days Off |<\/p>\n<p>#workoutplan #symmetrical #gym #gymworkout<\/p>\n<p>Full Week Workout Plan<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\nMonday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0\u00a0\u00a0 CHEST &amp; TRICEP<br \/>\nTuesday.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0\u00a0\u00a0 BACK &amp; BICEP<br \/>\nWednesday\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0\u00a0\u00a0 REST<br \/>\nThursday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0\u00a0\u00a0 SHOULDERS &amp; ABS<br \/>\nFriday.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0\u00a0\u00a0 LEGS &amp; FOREARM<br \/>\nSaturday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0\u00a0\u00a0 REST<br \/>\nSunday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0\u00a0\u00a0 REST<\/p>\n<p>MONDAY\u00a0 &#8211; CHEST WORKOUT<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n1) BARBELL BENCH PRESS<br \/>\n2) BARBELL INCLINE BENCH PRESS<br \/>\n3) STANDING DUMBBELL SCOOP<br \/>\n4) PEC DECK FLY MACHINE<br \/>\n5) HIGH CABLE CHEST FLY<br \/>\n6) STRAIGHT BAR TRICEP PUSH DOWN<br \/>\n7) SKULL CRUSHERS<br \/>\n8) CABLE OVERHEAD TRICEP EXTENSION<\/p>\n<p>TUESDAY &#8211; BACK AND BICEP<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n1) LAT PULL DOWN<br \/>\n2) CLOSE GRIP LAT PULL DOWN (UNDER HAND GRIP)<br \/>\n3) SEATED CABLE ROW<br \/>\n4) BARBELL BENT OVER ROW ( UNDERHAND GRIP )<br \/>\n5) HYPEREXTENSION<br \/>\n6) BICEP CURL<br \/>\n7) INCLINE DUMBBELL CURL<br \/>\n8) HAMMER CURL<\/p>\n<p>WEDNESDAY &#8211; REST<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;<\/p>\n<p>THURSDAY &#8211; SHOULDERS AND ABS<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n1) SMITH MACHINE BEHIND NECK PRESS<br \/>\n2) SHOULDER LATER RAISE<br \/>\n3) DUMBBELL FRONT RAISE<br \/>\n4) MACHINE REVERSE FLY<br \/>\n5) BARBELL SHRUGS<br \/>\n6) CRUNCHES<br \/>\n7) VERTICAL LEG RAISES<br \/>\n8) DECLINE TWISTING CRUNCHEREST<\/p>\n<p>FRIDAY &#8211; LEGS AND FOREARM<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n1) SMITH MACHINE SQUAT<br \/>\n2) LEG PRESS<br \/>\n3) LEG EXTENSION<br \/>\n4) LYING LEG CURLS<br \/>\n5) SMITH MACHINE CALF RAISE<br \/>\n6) BARBELL REVERSE GRIP CURL<br \/>\n7) BARBELL WRIST CURL<\/p>\n<p>SATURDAY &#8211; REST<br \/>\nSUNDAY &#8211; REST<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Two Body Parts Per day, Full Week Gym Workout Plan | Perfect Plan for Best Results | Symmetrical Development | [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":503,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - 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