As a computer science student, maintaining a healthy body is just as important as keeping my mind sharp. Over the past year, I've developed and refined this 4-day workout routine that fits perfectly with my busy academic schedule. This routine allows me to hit all major muscle groups while maintaining focus on both endurance and hypertrophy.
🧠 Training Overview
- Split: Push / Pull / Legs / Upper Body
- Frequency: 4x per week (e.g., Mon–Tue–Thu–Fri)
- Session Length: ~45–60 minutes
- Rest Between Sets: 60–75 seconds (30–45 sec for supersets)
- Progression: Aim for progressive overload through adding weight, increasing reps, or reducing rest time over time.
🏋️♂️ Day 1 – Push (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Bench Press | 4 | 8–12 | Focus on controlled tempo |
| Seated Dumbbell Shoulder Press | 3 | 10–12 | Keep core tight |
| Incline Dumbbell Press | 3 | 10–15 | Squeeze at top |
| Dumbbell Lateral Raises | 3 | 12–15 | Keep a slight bend in elbows |
| Cable Chest Fly | 3 | 12–15 | Control the motion |
| Triceps Rope Pushdown | 3 | 12–15 | Full range of motion |
| Overhead Dumbbell Triceps Extension | 2 | 12–15 | Focus on form, no swinging |
🧲 Day 2 – Pull (Back, Biceps, Rear Delts)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Lat Pulldown (Wide Grip) | 4 | 8–12 | Control the descent and squeeze at the top |
| Dumbbell Row (One-Arm) | 3 | 10–12 | Focus on retracting the shoulder blade |
| Seated Cable Row | 3 | 12–15 | Squeeze at the peak, controlled motion |
| Face Pulls (Cable or Bands) | 3 | 15–20 | Emphasize rear delts and shoulder health |
| EZ-Bar Bicep Curl | 3 | 10–12 | Control the negative portion of the movement |
| Incline Dumbbell Curls | 2 | 12–15 | Full range of motion, avoid swinging |
| Hammer Curl | 2 | 15–20 | Focus on the brachialis and forearm muscles |
🦵 Day 3 – Legs (Quads, Glutes, Hamstrings)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Back Squat | 4 | 8–10 | Go deep, full range of motion |
| Romanian Deadlifts | 3 | 10–12 | Stretch hamstrings fully |
| Leg Press | 3 | 15–20 | Focus on depth and control |
| Walking Lunges (Dumbbells) | 3 | 12/leg | Great for glutes and endurance |
| Seated Leg Curl | 3 | 12–15 | Full stretch at the bottom |
| Standing Calf Raises | 3 | 15–20 | Full range of motion |
| Seated Calf Raises | 2 | 20–25 | Focus on slow and controlled reps |
💪 Day 4 – Upper Body (Chest, Back, Shoulders, Arms)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 8–12 | Focus on chest contraction and control |
| Dumbbell Row (One-Arm) | 3 | 10–12 | Focus on retracting shoulder blade and full range |
| Standing Overhead Press (Barbell) | 3 | 8–10 | Control the descent and lock out at the top |
| Dumbbell Lateral Raises | 3 | 12–15 | Slow and controlled |
| Chest Dip (or Machine) | 3 | 8–12 | Lean forward to target chest more |
| Barbell Curl | 3 | 10–12 | Keep elbows fixed |
| Triceps Rope Pushdown | 3 | 12–15 | Full extension, control on return |
| Dumbbell Shrugs | 3 | 12–15 | Focus on trapping muscle activation |
💡 Additional Tips for Progress:
- Supersets: On Push/Pull days, you can combine exercises to reduce rest time (e.g., Superset Incline Dumbbell Press with Dumbbell Lateral Raises).
- Warm-Up: Do 5–10 minutes of dynamic stretching or light cardio before starting your workout to prevent injury.
- Cool Down: Stretch or foam roll after your workout to increase flexibility and aid in muscle recovery.
- Nutrition: Prioritize protein intake (1.6–2.2g per kg of body weight) to support muscle growth and recovery.
My Experience with This Routine
Finding the right balance between coding, studying, and staying fit has been challenging, but this 4-day routine has been perfect for my lifestyle. The 45-60 minute sessions fit well between classes, and having Wednesday and weekends off gives me time to focus on academics.
The routine has helped me build both strength and endurance, and I've noticed significant improvements in my energy levels during long coding sessions. Fitness and programming might seem worlds apart, but both require consistency, progressive improvement, and problem-solving skills.
This routine is designed to hit all major muscle groups while maintaining focus on both endurance and hypertrophy. Adjust weights and reps based on your individual fitness level and goals.