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4 Days 12 Weeks 50% Build
AUDIO TIP
General
Beginner
Barbell
Plan Details
The 4 Days 12 Weeks 50% Build routine by liddellh is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
New Workout
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Tue
New Workout
Est. 0 min
8 exercises
Barbell Bulgarian Split Squat
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Thu
New Workout
Est. 0 min
6 exercises
Barbell Front Squat
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Pull-Up
6 Sets x 8 Reps
Fri
New Workout
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
