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Zone 1 4 weeks
General
Intermediate
Body
Plan Details
The Zone 1 4 weeks routine by Hmiguel is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Workout 4
Est. 57 min
8 exercises
Barbell Front Squat
4 Sets x 8 Reps
Plank
4 Sets
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Plank
4 Sets
Barbell Glute Bridge
4 Sets x 8 Reps
Push-Up
4 Sets x 20 Reps
Mountain Climber
4 Sets x 40 Reps
Pull-Up
1 Set x 20 Reps
Any
Workout 1
Est. 63 min
9 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Plank
4 Sets
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Workout 2
Est. 71 min
9 exercises
Dumbbell Shoulder Press
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Hanging Knee Raise
5 Sets x 10 Reps
Body-Weight Bulgarian Split Squat
5 Sets x 8 Reps
Kettlebell Swing
3 Sets x 45 Reps
Push-Up
2 Sets x 8 Reps
Jump Squat
2 Sets x 10 Reps
Plank
2 Sets
Any
Workout 3
Est. 53 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Plank
1 Set
Jumping Jacks
1 Set
Chin-Up with Knee Raise
1 Set x 20 Reps
