4 DAYS FULL BODY WORKOUT - JEFIT

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4 DAYS FULL BODY WORKOUT - JEFIT

4 DAYS FULL BODY WORKOUT banner

4 DAYS FULL BODY WORKOUT

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The 4 DAYS FULL BODY WORKOUT routine by sabrinalouivil is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

THIS IS A FULL BODY WORKOUT SPLIT WITH SPECIFIC BODY PARTS FOCUS EACH DAY. THIS WORKOUT IS GREAT FOR INTERMEDIATE TO ADVANCE TRAINEE.

Routine detail

Day 1

Workout Day #1 - GLUTE FOCUS

Est. 77 min

10 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Dumbbell split squat Demonstration

Dumbbell split squat

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Feet-elevated dumbbell goblet squat Demonstration

Feet-elevated dumbbell goblet squat

3 Sets

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Day 2

Workout Day #2 - UPPER BODY FOCUS

Est. 69 min

10 exercises

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Back extension pandlay row Demonstration

Back extension pandlay row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Single arm seated row Demonstration

Single arm seated row

3 Sets x 12 Reps

Half-kneeling single arm lat pulldown Demonstration

Half-kneeling single arm lat pulldown

3 Sets x 12 Reps

Bird Dog Demonstration

Bird Dog

3 Sets x 8 Reps

Day 3

Workout Day #3 - POWERBUILDING

Est. 62 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 15 Reps

Day 4

Workout Day #4 - CONDITIONING FOCUS

Est. 85 min

10 exercises

Dumbbell thrusters Demonstration

Dumbbell thrusters

12 Sets x 8 Reps

Dumbbell power clean Demonstration

Dumbbell power clean

12 Sets x 8 Reps

Single arm dumbbell snatch Demonstration

Single arm dumbbell snatch

12 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

10 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

10 Sets x 10 Reps

kettlebell swing Demonstration

kettlebell swing

3 Sets x 15 Reps

Suitcase carry (Kettlebell) Demonstration

Suitcase carry (Kettlebell)

3 Sets x 8 Reps

Kettlebell Plank Pull Through Demonstration

Kettlebell Plank Pull Through

3 Sets x 8 Reps

Kneeling resistance band lateral raise Demonstration

Kneeling resistance band lateral raise

3 Sets x 8 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set