ChatGPT Balanced Strength and Endurance 4-Week Training Plan

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 4-week strength training plan designed to target all major muscle groups, incorporating both gym machines and free weights. The plan is structured with alternating upper and lower body workouts, ensuring optimal rest and recovery. Alongside strength training, this plan includes cardio workouts to improve overall fitness and cardiovascular endurance.

Day 1
Day 2
Day 3
Day 4

Upper Body A 7 exercises, 39 mins

Machine Bench Press	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Barbell Military Press (Seated)	3x10 reps	rest: 30s
Dumbbell Bicep Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 30s
Barbell Row	3x10 reps	rest: 30s
	3x15 reps	rest: 30s

Lower Body A 9 exercises, 1 hr 17 mins

Machine Leg Press	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Dumbbell Squat	3x10 reps	rest: 30s
Dumbbell Calf Raise	3x10 reps	rest: 30s
Machine Hip Abduction	3x10 reps	rest: 30s
Machine Hip Adduction	3x10 reps	rest: 30s
Barbell Bulgarian Split Squat	3x10 reps	rest: 30s
	3x15 reps	rest: 30s
Elliptical Training	1x15 reps • 1800s	rest: 0s

Upper Body B 7 exercises, 46 mins

Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
	3x15 reps	rest: 60s

Lower Body B 9 exercises, 1 hr 21 mins

Dumbbell Lunge	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10 reps	rest: 30s
Dumbbell Calf Raise	3x15 reps	rest: 30s
Machine Hip Abduction	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	3x15 reps	rest: 15s
Step Machine	1x15 reps • 1800s	rest: 0s