Loading...
Generic 4x - 1:00 Hour
General
Intermediate
Machine strength
Plan Details
The Generic 4x - 1:00 Hour routine by thehumanworkshop is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Generic 4 times a week (1 hour sessions) program for strength building, weight loss, and toning
Routine detail
Day 1
Leg
Est. 73 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Bench Crunch
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 2
Upper Back / Shoulders
Est. 88 min
12 exercises
Cable Standing Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Clap Push-Up
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Day 3
Core
Est. 72 min
10 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Bench Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 4
Chest / Biceps
Est. 79 min
11 exercises
Clap Push-Up
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 12 Reps
