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Full Body 4 Day
AUDIO TIP
General
Beginner
None
Plan Details
The Full Body 4 Day routine by lawton.hogan is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 12,12,5,5,5 Reps
Machine Fly
2 Sets x 12,10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,12,8 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 8,10 Reps
Machine Ab Crunch
3 Sets x 15,12,12 Reps
Day 2
Pull 1
Est. 0 min
7 exercises
Weighted Pull-Up
4 Sets x 12,5,4,4 Reps
Cable Seated Row
3 Sets x 12,10,12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12,7,6 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 3
Push 2
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10,7,6 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16,10,8 Reps
Machine Leg Extension
3 Sets x 12,13,12 Reps
Day 4
Pull 2
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,12,10 Reps
Barbell Bent-Over Row
3 Sets x 10,9,9 Reps
Barbell Hip Thrust
3 Sets x 12,12,10 Reps
Machine Seated Leg Curl
2 Sets x 12,10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10,10,7 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Weighted Decline Rotation
3 Sets x 8,10,7 Reps
