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ChatGPT Balanced Strength and Endurance 4-Week Training Plan
AUDIO TIP
Sport
Intermediate
Dumbbell
Plan Details
The ChatGPT Balanced Strength and Endurance 4-Week Training Plan routine by eayonm is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This is a 4-week strength training plan designed to target all major muscle groups, incorporating both gym machines and free weights. The plan is structured with alternating upper and lower body workouts, ensuring optimal rest and recovery. Alongside strength training, this plan includes cardio workouts to improve overall fitness and cardiovascular endurance.
Routine detail
Day 1
Upper Body A
Est. 39 min
7 exercises
Machine Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cybex Eagle NX Abdominal
3 Sets x 15 Reps
Day 2
Lower Body A
Est. 77 min
9 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
ABCoaster CS1500
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
Upper Body B
Est. 47 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cybex Eagle NX Abdominal
3 Sets x 15 Reps
Day 4
Lower Body B
Est. 82 min
9 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
ABCoaster CS1500
3 Sets x 15 Reps
Step Machine
1 Set
