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Week 4
General
Intermediate
Barbell
Plan Details
The Week 4 routine by Geekhangover is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Leg & Glutes
Est. 77 min
13 exercises
Hex Bar Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Band Hip Lift
3 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Band Calf Raise
3 Sets x 12 Reps
Band Calf Raise
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Day 2
Chest & Triceps
Est. 68 min
11 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Barbell One-Arm Floor Press
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Kneeling Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Day 3
Cardio
Est. 32 min
1 exercise
Running
1 Set
Day 4
Core & Forearms
Est. 63 min
12 exercises
Jumping Jacks
1 Set
Cable Reverse Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Band Sit-Up
3 Sets x 12 Reps
Barbell Press Sit-Up
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 5
Biceps & Back
Est. 84 min
14 exercises
Push-Up
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Deadlift to Bicep Curl
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Cable Deadlift
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Weight Plate Reverse Curl
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
Day 6
Cardio/Whole Body
Est. 47 min
15 exercises
Battle Rope Alternating Waves
1 Set x 20 Reps
Battle Rope Hip Toss
1 Set x 20 Reps
Battle Rope In/Out Waves
1 Set x 20 Reps
Battle Rope 2 Hand Waves
1 Set x 20 Reps
Battle Rope Counter Clockwise Circles
1 Set x 20 Reps
Battle Rope Clockwise Circles
1 Set x 20 Reps
Battle Rope Jumping Jacks
1 Set x 20 Reps
Battle Rope Power Slams
1 Set x 20 Reps
Battle Rope Horizontal Waves
1 Set x 20 Reps
Battle Rope Lateral Shuffle Wave
1 Set x 20 Reps
Battle Rope Ski Step Wave
1 Set x 20 Reps
Farmers Walk
1 Set
Agility Ladder Hop Scoth
3 Sets x 1 Reps
Agility Ladder Ins/Outs
3 Sets x 1 Reps
Agility Ladder Side Hops
3 Sets x 1 Reps
Day 7
Shoulders & Cardio
Est. 44 min
7 exercises
Barbell High Front Raise
3 Sets x 12 Reps
Barbell Rear Military Press
3 Sets x 12 Reps
Barbell Rear Delt Row to Neck
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Overhead Raise (Supine)
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
