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Full Body JN Gokhan 4x
AUTOPLAY
Cutting
Intermediate
Machine strength
Plan Details
The Full Body JN Gokhan 4x routine by goc.gokhan is a 64 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Full Body JN 4x
Routine detail
Day 1
Week1 A Lower Focused FB
Est. 51 min
7 exercises
Barbell Squat
7 Sets x 4 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 2
Rest
Est. 0 min
0 exercises
This day is empty
Day 3
Week1 B Chest Focused FB
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Week1 C Back Focused FB
Est. 47 min
7 exercises
Weighted Pull-Up
5 Sets x 6 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 15 Reps
Cable Upright Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cross Body Crunch
4 Sets x 15 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Week1 D Lower Focused 2 FB
Est. 55 min
8 exercises
Reset Deadlift
6 Sets x 5 Reps
Barbell Overhead Front Raise
7 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
Day 9
Week2 A Lower Focused FB
Est. 51 min
7 exercises
Barbell Squat
7 Sets x 4 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 10
Rest
Est. 0 min
0 exercises
This day is empty
Day 12
Rest
Est. 0 min
0 exercises
This day is empty
Day 13
Week2 C Back Focused FB
Est. 47 min
7 exercises
Weighted Pull-Up
5 Sets x 6 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 15 Reps
Cable Upright Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cross Body Crunch
4 Sets x 15 Reps
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Week2 D Lower Focused 2 FB
Est. 57 min
8 exercises
Barbell Deadlift
7 Sets x 2 Reps
Barbell Overhead Front Raise
7 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Day 16
Rest
Est. 0 min
0 exercises
This day is empty
Day 17
Week3 A Lower Focused FB
Est. 51 min
7 exercises
Barbell Squat
7 Sets x 4 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 18
Rest
Est. 0 min
0 exercises
This day is empty
Day 19
Week3 B Chest Focused FB
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 20
Rest
Est. 0 min
0 exercises
This day is empty
Day 21
Week3 C Chest Focused FB
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 22
Rest
Est. 0 min
0 exercises
This day is empty
Day 23
Week3 D Lower Focused 2 FB
Est. 57 min
8 exercises
Barbell Deadlift
7 Sets x 2 Reps
Barbell Overhead Front Raise
7 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Day 24
Rest
Est. 0 min
0 exercises
This day is empty
Day 25
Week4 A Lower Focused FB
Est. 51 min
7 exercises
Barbell Squat
7 Sets x 4 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 26
Rest
Est. 0 min
0 exercises
This day is empty
Day 27
Week4 B Chest Focused FB
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 28
Rest
Est. 0 min
0 exercises
This day is empty
Day 29
Week4 C Chest Focused FB
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 30
Rest
Est. 0 min
0 exercises
This day is empty
Day 31
Week4 D Lower Focused 2 FB
Est. 55 min
8 exercises
Reset Deadlift
6 Sets x 5 Reps
Barbell Overhead Front Raise
7 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Day 32
Rest
Est. 0 min
0 exercises
This day is empty
Day 33
Week5 A Lower Focused FB Block2
Est. 44 min
8 exercises
Topset Back Squat
1 Set
Back off Back Squat
2 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 34
Rest
Est. 0 min
0 exercises
This day is empty
Day 35
Week5 B Chest Focused FB Block2
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 36
Rest
Est. 0 min
0 exercises
This day is empty
Day 37
Week5 C Chest Focused FB Block2
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 38
Rest
Est. 0 min
0 exercises
This day is empty
Day 39
Week5 D Lower Focused 2 FB Block2
Est. 55 min
8 exercises
Reset Deadlift
6 Sets x 5 Reps
Barbell Overhead Front Raise
7 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Day 40
Rest
Est. 0 min
0 exercises
This day is empty
Day 41
Week6 A Lower Focused FB Block2
Est. 51 min
7 exercises
Barbell Squat
7 Sets x 4 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 42
Rest
Est. 0 min
0 exercises
This day is empty
Day 43
Week6 B Chest Focused FB Block2
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 44
Rest
Est. 0 min
0 exercises
This day is empty
Day 45
Week6 C Chest Focused FB Block2
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 46
Rest
Est. 0 min
0 exercises
This day is empty
Day 47
Week6 D Lower Focused 2 FB Block2
Est. 55 min
8 exercises
Reset Deadlift
6 Sets x 5 Reps
Barbell Overhead Front Raise
7 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Day 48
Rest
Est. 0 min
0 exercises
This day is empty
Day 49
Week7 A Lower Focused FB Block2
Est. 51 min
7 exercises
Barbell Squat
7 Sets x 4 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 50
Rest
Est. 0 min
0 exercises
This day is empty
Day 51
Week7 B Chest Focused FB Block2
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 52
Rest
Est. 0 min
0 exercises
This day is empty
Day 53
Rest
Est. 0 min
0 exercises
This day is empty
Day 54
Week7 C Chest Focused FB Block2
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 55
Rest
Est. 0 min
0 exercises
This day is empty
Day 56
Week7 D Lower Focused 2 FB Block2
Est. 55 min
8 exercises
Reset Deadlift
6 Sets x 5 Reps
Barbell Overhead Front Raise
7 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Day 57
Rest
Est. 0 min
0 exercises
This day is empty
Day 58
Week8 A Lower Focused FB Block2
Est. 51 min
7 exercises
Barbell Squat
7 Sets x 4 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 59
Rest
Est. 0 min
0 exercises
This day is empty
Day 60
Week8 B Chest Focused FB Block2
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 61
Rest
Est. 0 min
0 exercises
This day is empty
Day 62
Week8 C Chest Focused FB Block2
Est. 44 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 63
Rest
Est. 0 min
0 exercises
This day is empty
Day 64
Week8 D Lower Focused 2 FB Block2
Est. 55 min
8 exercises
Reset Deadlift
6 Sets x 5 Reps
Barbell Overhead Front Raise
7 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Day 65
Rest
Est. 0 min
0 exercises
This day is empty
