So you’ve made it… This is your last Insane Muscle & Strength Workout training day of the week.

You have three great sessions behind you this week and a weekend of rest ahead, so there is absolutely no excuse not to commit entirely to your Day 4 programme and really fire up that body!

Check also: Day 1, Day 2 and Day 3.



Day 4


Key Points

Major Muscle

Minor Muscle


With feet shoulder width, toes straight ahead or slightly out, place bar across the shoulders (behind your head) where it’s comfortable. Keep your abdominals tight and your back arched.  Keep your head straight and your eyes looking up to help keep your back arched. Place one foot on a block positioned behind you, so that when you are in a squatting position the back of your knee comes down to the same line as the back of the other heel. Perform this one leg at a time. Stop just before the lower back starts to round out.

Quadriceps, Gluteus Maximus, Hamstrings.

Abdominals, Spinal Erectors, Upper/Mid back, Arms, Calves, Adductors / Abductors.


Starting from a standing position, keeping your knees slightly bent, abdominals tight, a natural arch in the back, and the dumbbells held on the front of the shoulder with the elbow high bend forward from the hip keeping the dumbbells held on the shoulder. Bend forward until a stretch is felt on the hamstrings.

Hamstrings, Gluteus Maximus.

Spinal Spinal Erectors, Shoulder girdle.


Place the balls of your feet on a block.  Rise up on your toes as far as possible. Then let  your heels down until a stretch is felt on the back of your legs.




Bend over at the waist until your torso is parallel to the floor. Hang your arms perpendicular to floor, your palms facing each other, and your arms bent slightly.  Move the left arm to the side and upward until your arm is parallel to the floor.  At the same time, move your right arm straight forward and up until your arm is parallel to the floor.  Try to keep your torso from twisting to the side.  Perform for the ½ of the number of repetitions and switch sides form the remaining half.

Shoulder girdle

Deltoids, Teres and Rhomboids.


Stand grasping barbell with overhand grip, hands 6-10 inches apart.  Let bar hang straight down in front of you.  Raise the bar straight up to the chin, keeping bar close to body.  Keep back straight and feel traps contract throughout movement.  Strict movement.

Traps & frontal deltoids.



Keep your elbows in front of your body.  Starting with the barbell under your chin, press it up over your head.

Anterior head of deltoids.



Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor.  Curl your shoulders off the floor as far as possible without letting your lower back leave the floor. Curl your right shoulder towards your left knee and vice versa.


Rectus Abdominis.

Well Done! You’ve made it to Day 4! To complete your workout or return to previous routines, read also: Day 1Day 2 and Day 3.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
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