Week 1-4

General

Beginner

Machine strength

Plan Details

The Week 1-4 routine by JohnMacDonald4 is a 35 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Day 1

Chest/Back/Biceps

7 exercises

Machine Bench Press

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Lat Pulldown

3 Sets x 12 Reps

Cable Seated Row to Neck

3 Sets x 12 Reps

Barbell Curl

4 Sets x 8 Reps

Treadmill Running

1 Set

Day 2

Shoulds/Legs/Triceps

8 exercises

Barbell Squat

4 Sets x 8 Reps

Dumbbell Press (Close Grip)

4 Sets x 12 Reps

Barbell Romanian Deadlift From Deficit

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 20 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Walking

1 Set

Day 3

Chest/Back/Biceps

7 exercises

Machine Inverted Row

4 Sets x 8 Reps

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Weighted Bench Dip

4 Sets x 12 Reps

Machine Decline Chest Press

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 4

Shoulders/ Legs/ Triceps

7 exercises

Smith Machine Shoulder Press

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Hamstring Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 5

Cardio

1 exercise

Walking

1 Set

Day 6

rest

0 exercises

This day is empty

Day 7

rest

0 exercises

This day is empty

Day 8

Chest/Back/Biceps Copy

7 exercises

Machine Bench Press

5 Sets x 6 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Lat Pulldown

3 Sets x 12 Reps

Cable Seated Row to Neck

3 Sets x 12 Reps

Barbell Curl

4 Sets x 8 Reps

Treadmill Running

1 Set

Day 9

Shoulds/Legs/Triceps Copy

8 exercises

Barbell Squat

6 Sets x 5 Reps

Dumbbell Press (Close Grip)

4 Sets x 10 Reps

Barbell Romanian Deadlift From Deficit

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 20 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Walking

1 Set

Day 10

Chest/Back/Biceps Copy

7 exercises

Machine Inverted Row

6 Sets x 5 Reps

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Weighted Bench Dip

4 Sets x 10 Reps

Machine Decline Chest Press

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 11

Shoulders/ Legs/ Triceps Copy

7 exercises

Smith Machine Shoulder Press

6 Sets x 5 Reps

Barbell Deadlift

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Hamstring Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 12

Cardio Copy

1 exercise

Walking

1 Set

Day 13

rest

0 exercises

This day is empty

Day 14

rest

0 exercises

This day is empty

Day 15

Chest/Back/Biceps Copy

7 exercises

Machine Bench Press

5 Sets x 6 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Machine Lat Pulldown

3 Sets x 12 Reps

Cable Seated Row to Neck

3 Sets x 12 Reps

Barbell Curl

4 Sets x 8 Reps

Treadmill Running

1 Set

Day 16

Shoulds/Legs/Triceps Copy

8 exercises

Barbell Squat

5 Sets x 6 Reps

Dumbbell Press (Close Grip)

4 Sets x 8 Reps

Barbell Romanian Deadlift From Deficit

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 20 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Walking

1 Set

Day 17

Chest/Back/Biceps Copy

7 exercises

Machine Inverted Row

5 Sets x 6 Reps

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Row

4 Sets x 8 Reps

Weighted Bench Dip

4 Sets x 8 Reps

Machine Decline Chest Press

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 18

Shoulders/ Legs/ Triceps Copy

7 exercises

Smith Machine Shoulder Press

5 Sets x 6 Reps

Barbell Deadlift

4 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Hamstring Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 19

Cardio Copy

1 exercise

Walking

1 Set

Day 20

rest Copy

0 exercises

This day is empty

Day 21

rest Copy

0 exercises

This day is empty

Day 22

Chest/Back/Biceps Copy

7 exercises

Machine Bench Press

7 Sets x 4 Reps

Barbell Bent-Over Row

4 Sets x 6 Reps

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Machine Lat Pulldown

3 Sets x 12 Reps

Cable Seated Row to Neck

3 Sets x 12 Reps

Barbell Curl

4 Sets x 8 Reps

Treadmill Running

1 Set

Day 23

Shoulds/Legs/Triceps Copy

8 exercises

Barbell Squat

7 Sets x 4 Reps

Dumbbell Press (Close Grip)

4 Sets x 6 Reps

Barbell Romanian Deadlift From Deficit

4 Sets x 6 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 20 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Walking

1 Set

Day 24

Chest/Back/Biceps Copy

7 exercises

Machine Inverted Row

7 Sets x 4 Reps

Smith Machine Incline Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Row

4 Sets x 6 Reps

Weighted Bench Dip

4 Sets x 6 Reps

Machine Decline Chest Press

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 25

Shoulders/ Legs/ Triceps Copy

7 exercises

Smith Machine Shoulder Press

7 Sets x 4 Reps

Barbell Deadlift

4 Sets x 6 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Hamstring Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 26

Cardio Copy

1 exercise

Walking

1 Set

Day 27

rest Copy

0 exercises

This day is empty

Day 28

rest Copy

0 exercises

This day is empty

Day 29

Chest/Back/Biceps Copy

7 exercises

Machine Bench Press

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Lat Pulldown

3 Sets x 12 Reps

Cable Seated Row to Neck

3 Sets x 12 Reps

Barbell Curl

4 Sets x 8 Reps

Treadmill Running

1 Set

Day 30

Shoulds/Legs/Triceps Copy

8 exercises

Barbell Squat

4 Sets x 8 Reps

Dumbbell Press (Close Grip)

4 Sets x 12 Reps

Barbell Romanian Deadlift From Deficit

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 20 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Walking

1 Set

Day 31

Chest/Back/Biceps Copy

7 exercises

Machine Inverted Row

4 Sets x 8 Reps

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Weighted Bench Dip

4 Sets x 12 Reps

Machine Decline Chest Press

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 32

Shoulders/ Legs/ Triceps Copy

7 exercises

Smith Machine Shoulder Press

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Hamstring Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Treadmill Running

1 Set

Day 33

Cardio Copy

1 exercise

Walking

1 Set

Day 34

rest Copy

0 exercises

This day is empty

Day 35

rest Copy

0 exercises

This day is empty

Week 1-4

Featured plans for you