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4 day routine
General
Beginner
Machine strength
Plan Details
The 4 day routine routine by aidenmacfarlane is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Aim to increase major lifts by 2.5kg every session.
Routine detail
Mon
Deadlift and Squat
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Exercise not found
Pull-Up
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Dumbbell Single-Leg Squat
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Tue
Bench and Press
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Dip
2 Sets x 8 Reps
Thu
Deadlift and Overhead
0 exercises
This day is empty
Fri
Squat and Bench
0 exercises
This day is empty
Sat
Arms
0 exercises
This day is empty
