4 Week

Anabolic Weight Lifting

Workouts
 4 Week Anabolic Weight Lifting Workouts
Inside this guide you’ll have 4 weeks of workouts completely designed for you. No
guesswork needed. Just follow the plan as designed for exciting weight lifting
workouts that challenge your fitness and help you pack on lean muscle and boost
strength.

If you have any questions regarding the substitution or execution of any exercises,
please email us at support@anabolicworkouts.com and we will speedily reply to your
email within 24 hours.

To accelerate your results this month, be sure to follow the guidelines in the 4-week
Anabolic Eating meal plan. Where you’ll have access to mouth-watering meals that
support an anabolic state.

Again, if you have any questions regarding meal prep, plans, nutrition timing, or the
Anabolic Eating “way”, please email us at support@anabolicworkouts.com and we’ll
respond promptly to assist you in getting the very most out of the nutrition protocol.

Lastly, you’ll want to flip through the Anabolic Academy Digital Newsletter and read
up on the latest science and strategies for increasing your testosterone and growth
hormones levels, improving your sex-drive, skyrocketing your energy, building more
muscle, and succeeding in life and longevity.

Before beginning the workouts in this digital guide, please speak with your medical
doctor to confirm you are healthy for this fitness program. These workouts are both
challenging and powerful for helping you build strength, size, and muscle density by
using proven strength training exercises.

If by any chance you miss a workout, return to it next workout (do not skip around).

You can also combine this routine with the 4 week anabolic weight lifting program if
you would like a combination of lifting weights and working out utilizing your own
bodyweight. Enjoy.

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 Week 1
Workout 1 (push)

Exercise Reps Sets Rest

DB INCLINE BENCH 10 REPS 3 SETS 2 MIN
Weighted or
8 reps 3 sets 2 min
Bodyweight Dips
DB Skull Crusher 15 reps 3 sets 2 min
Single DB Overhead
15 reps 3 sets 2 min
Extension

(Push) Anabolic Finisher Set

CHEST PRESS
15 REPS - 30 SECONDS
MACHINE
Chest Press Machine 30 reps - 30 seconds
Chest Press Machine 30 reps - 30 seconds
Chest Press Machine 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 1
Workout 2 (pull)

Exercise Reps Sets Rest

BARBELL ROW 10 REPS 3 SETS 2 MINS
Pull-up (overhand)
8 reps 3 sets 2 mins
weighted or bodyweight
Barbell Bicep Curl 15 reps 3 sets 2 mins
Seated Incline Hammer
15 reps 3 sets 2 mins
Curl

(Pull) Anabolic Finisher Set

PREACHER CURL
15 REPS - 30 SECONDS
MACHINE
Preacher curl machine 30 reps - 30 seconds
Preacher curl machine 30 reps - 30 seconds
Preacher curl machine 30 reps - 30 seconds

Notes for workout:

Using wrist/grip straps help take the tension off your forearms and directly place it
on your back. If grip is weak, used straps.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 1
Workout 3 (lower)

Exercise Reps Sets Rest

FRONT SQUAT 10 REPS 3 SETS 2 MINS
Alternating DB Lunge 8 reps per leg 3 sets 2 mins
DB Romanian Deadlift 15 reps 3 sets 2 mins
Glute Ham Raises 5 reps 3 sets 2 mins

(lower) Anabolic Finisher Set

LEG PRESS 15 REPS - 30 SECONDS

Leg Press 30 reps - 30 seconds
Leg Press 30 reps - 30 seconds
Leg Press 30 reps - 30 seconds

Notes for workout:

DB = dumbbell

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 2
Workout 1 (push)

Exercise Reps Sets Rest

DB INCLINE BENCH 12 REPS 3 SETS 2 MIN
Weighted or
10 reps 3 sets 2 min
Bodyweight Dips
Close Grip DB Bench 12 reps 3 sets 2 min
Single DB Overhead
12 reps 3 sets 2 min
Extension

(Push) Anabolic Finisher Set

CHEST PRESS
15 REPS - 30 SECONDS
MACHINE
Chest Press Machine 30 reps - 30 seconds
Chest Press Machine 30 reps - 30 seconds
Chest Press Machine 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 2
Workout 2 (pull)

Exercise Reps Sets Rest

BARBELL ROW 12 REPS 3 SETS 2 MINS
Pull-up (overhand)
10 reps 3 sets 2 mins
weighted or bodyweight
Barbell Bicep Curl 15 reps 3 sets 2 mins
Standing DB curl w/
15 reps 3 sets 2 mins
wrist twist

(Pull) Anabolic Finisher Set

PREACHER CURL
15 REPS - 30 SECONDS
MACHINE
Preacher curl machine 30 reps - 30 seconds
Preacher curl machine 30 reps - 30 seconds
Preacher curl machine 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 2
Workout 3 (lower)

Exercise Reps Sets Rest

FRONT SQUAT 12 REPS 3 SETS 2 MINS
Alternating DB Lunge 10 reps per leg 3 sets 2 mins
DB Romanian Deadlift 15 reps 3 sets 2 mins
DB Squat Jump 10 reps 3 sets 2 mins

(lower) Anabolic Finisher Set

LEG PRESS 15 REPS - 30 SECONDS

Leg Press 30 reps - 30 seconds
Leg Press 30 reps - 30 seconds
Leg Press 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 3
Workout 1 (push)

Exercise Reps Sets Rest

DB FLAT BENCH 10 REPS 3 SETS 2 MIN
Weighted or
12 reps 3 sets 2 min
Bodyweight Dips
Close Grip DB Incline
12 reps 3 sets 2 min
Bench
DB Skull Crusher 15 reps 3 sets 2 min

(Push) Anabolic Finisher Set

CHEST PRESS
15 REPS - 30 SECONDS
MACHINE
Chest Press Machine 30 reps - 30 seconds
Chest Press Machine 30 reps - 30 seconds
Chest Press Machine 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 3
Workout 2 (pull)

Exercise Reps Sets Rest

DB BENT OVER
10 REPS 3 SETS 2 MINS
ROW
Pull-up (overhand)
12 reps 3 sets 2 mins
weighted or bodyweight
Barbell Bicep Curl 15 reps 3 sets 2 mins
Incline DB Hammer
15 reps 3 sets 2 mins
Curl

(Pull) Anabolic Finisher Set

PREACHER CURL
15 REPS - 30 SECONDS
MACHINE
Preacher curl machine 30 reps - 30 seconds
Preacher curl machine 30 reps - 30 seconds
Preacher curl machine 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 3
Workout 3 (lower)

Exercise Reps Sets Rest

FRONT SQUAT 15 REPS 3 SETS 3 MINS
Single Leg DB Squat 12 reps per leg 3 sets 2 mins
DB Romanian Deadlift 20 reps 3 sets 2 mins
DB Squat Jump 10 reps 3 sets 2 mins

(lower) Anabolic Finisher Set

LEG PRESS 15 REPS - 30 SECONDS

Leg Press 30 reps - 30 seconds
Leg Press 30 reps - 30 seconds
Leg Press 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 4
Workout 1 (push)

Exercise Reps Sets Rest

DB FLAT BENCH 12 REPS 3 SETS 2 MIN
Weighted or
15 reps 3 sets 2 min
Bodyweight Dips
Close Grip DB Incline
15 reps 3 sets 2 min
Bench
DB Tricep Kickback 12 reps 3 sets 2 min

(Push) Anabolic Finisher Set

CHEST PRESS
15 REPS - 30 SECONDS
MACHINE
Chest Press Machine 30 reps - 30 seconds
Chest Press Machine 30 reps - 30 seconds
Chest Press Machine 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 4
Workout 2 (pull)

Exercise Reps Sets Rest

DB BENT OVER
12 REPS 3 SETS 2 MINS
ROW
Pull-up (overhand)
15 reps 3 sets 2 mins
weighted or bodyweight
Close Grip Barbell Bicep
10 reps 3 sets 2 mins
Curl
Standing DB Curl w/
15 reps 3 sets 2 mins
wrist twist

(Pull) Anabolic Finisher Set

PREACHER CURL
15 REPS - 30 SECONDS
MACHINE
Preacher curl machine 30 reps - 30 seconds
Preacher curl machine 30 reps - 30 seconds
Preacher curl machine 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 4
Workout 3 (lower)

Exercise Reps Sets Rest

FRONT SQUAT 20 REPS 3 SETS 3 MINS
Single Leg DB Squat 15 reps per leg 3 sets 2 mins
DB Deadlift 15 reps 3 sets 2 mins
DB Walking Lunge 10 reps per leg 3 sets 2 mins

(lower) Anabolic Finisher Set

LEG PRESS 15 REPS - 30 SECONDS

Leg Press 30 reps - 30 seconds
Leg Press 30 reps - 30 seconds
Leg Press 30 reps - 30 seconds

Notes for workout:

*DB = dumbbell
*as each week progresses, be aware of strength increases. If you need to move up in
weight for any exercise, do so.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 When Finished

Congratulations on completing this four week anabolic strength training workout rou-
tine. Each month you receive access to brand new resources, workout routines, nutri-
tion guides, and more inside the Anabolic Academy. 



Click here to access the Anabolic Academy



Also, be sure to utilize the 4 Week Anabolic Eating nutrition guide sent to you for this
month, along with the information in the Anabolic Academy digital newsletter. This
will supercharge your testosterone boosting and muscle building results. 



If you have any questions regarding the substitution or execution of any exercises,
please email us at support@anabolicworkouts.com and we will speedily reply to your
email within 24 hours. 



To your anabolic success,



Joe LoGalbo & Peter Tzemis

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