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4 Week - Full Body Gym Routine
General
Intermediate
Machine strength
Plan Details
The 4 Week - Full Body Gym Routine routine by McKenziParham is a 24 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Week 4 - Day 3: Glutes
Est. 56 min
7 exercises
TRX - Single leg squat
3 Sets x 18 Reps
Glute Kickback (Kneeling)
3 Sets x 18 Reps
Smith Machine Split Squat
3 Sets x 18 Reps
Barbell Hip Thrust
3 Sets x 18 Reps
Hip Extension (Standing)
3 Sets x 18 Reps
Hydrant
3 Sets x 18 Reps
Stability Ball Pull-In
3 Sets x 18 Reps
Any
Week 3 - Day 1: Back
Est. 60 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 18 Reps
Cable Seated Row
3 Sets x 18 Reps
Back Hyperextension
3 Sets x 18 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Smith Machine Bent-Over Row
3 Sets x 18 Reps
Stability Ball Crunch
3 Sets x 50 Reps
Any
Week 4 - Day 5: Chest
Est. 57 min
7 exercises
TRX - Chest Fly
3 Sets x 18 Reps
TRX - Chest Press
3 Sets x 18 Reps
Cable Cross-Over
3 Sets x 18 Reps
Dumbbell Decline Bench Press
3 Sets x 18 Reps
Dumbbell Incline Bench Press
3 Sets x 18 Reps
Dumbbell Pullover
3 Sets x 18 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
Any
Week 2 - Day 1: Back
Est. 51 min
6 exercises
Cable One-Arm Lat Pulldown
3 Sets x 18 Reps
T Bar Row
3 Sets x 18 Reps
Barbell Bent-Over Row
3 Sets x 18 Reps
Cable V Bar Pulldown
3 Sets x 18 Reps
Smith Machine Deadlift
3 Sets x 18 Reps
Decline Crunch
3 Sets x 18 Reps
Any
Week 3 - Day 3: Glutes
Est. 57 min
7 exercises
Hip Extension (Standing)
3 Sets x 18 Reps
Machine Single-Leg Press
3 Sets x 18 Reps
Machine Single-Leg Extension
3 Sets x 18 Reps
Barbell Hip Thrust
3 Sets x 18 Reps
Glute Kickback (Kneeling)
3 Sets x 18 Reps
Hanging Leg Raise
3 Sets x 18 Reps
TRX Mountain Climber
3 Sets x 25 Reps
Any
Week 2 - Day 3: Glutes
Est. 64 min
8 exercises
Glute Kickback (Kneeling)
3 Sets x 18 Reps
Barbell Glute Bridge
3 Sets x 18 Reps
Hip Extension (Standing)
3 Sets x 18 Reps
Machine Single-Leg Press
3 Sets x 18 Reps
Hydrant
3 Sets x 18 Reps
Barbell Lateral Lunge
3 Sets x 18 Reps
TRX Mountain Climber
3 Sets x 18 Reps
Stability Ball Crunch
3 Sets x 18 Reps
Any
Week 4 - Day 6: Legs
Est. 56 min
7 exercises
Glute Kickback (Kneeling)
3 Sets x 18 Reps
Smith Machine Squat
3 Sets x 18 Reps
Machine Hip Abduction
3 Sets x 18 Reps
Machine Hip Adduction
3 Sets x 18 Reps
Dumbbell Step-Up
3 Sets x 18 Reps
TRX Mountain Climber
3 Sets x 25 Reps
Plank
3 Sets
Any
Week 1 - Day 3: Glutes
Est. 63 min
8 exercises
Smith Machine Split Squat
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 18 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 18 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 18 Reps
Any
Week 3 - Day 4: Shoulders
Est. 66 min
8 exercises
Barbell Military Press
3 Sets x 18 Reps
Dumbbell One-Arm Front Raise
3 Sets x 18 Reps
Dumbbell Upright Row
3 Sets x 18 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 18 Reps
Cable Rope Deltoid Row
3 Sets x 18 Reps
Cable Internal Rotation
3 Sets x 18 Reps
Dumbbell Bent-Over Raise
3 Sets x 18 Reps
TRX Mountain Climber
3 Sets x 25 Reps
Any
Week 4 - Day 1: Back
Est. 49 min
6 exercises
Weight Plate Russian Twist
3 Sets x 18 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 18 Reps
Dumbbell One-Arm Row
3 Sets x 18 Reps
Cable One-Arm Lat Pulldown
3 Sets x 18 Reps
Cable Seated Row
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Any
Week 3 - Day 2: Bi's & Tri's
Est. 65 min
8 exercises
TRX Mountain Climber
3 Sets x 25 Reps
Dumbbell Seated Bicep Curl
3 Sets x 18 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 18 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 18 Reps
Dumbbell Tricep Extension
3 Sets x 18 Reps
Bench Leg Raise (Supine)
3 Sets x 18 Reps
Any
Week 4 - Day 2: Bi's & Tri's
Est. 56 min
7 exercises
Barbell Seated Tricep Extension
3 Sets x 18 Reps
Barbell Bicep Drag Curl
3 Sets x 18 Reps
Decline Crunch
3 Sets x 18 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 18 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 18 Reps
Any
Week 2 - Day 5: Chest
Est. 56 min
7 exercises
Cable Upper Chest Crossover
3 Sets x 18 Reps
Cable Cross-Over
3 Sets x 18 Reps
Bench Crunch
3 Sets x 18 Reps
Dumbbell Incline Fly
3 Sets x 18 Reps
Bench Push-Up
3 Sets x 18 Reps
Dumbbell Incline Bench Press
3 Sets x 18 Reps
Machine Fly
3 Sets x 18 Reps
Any
Week 2 - Day 6: Legs
Est. 72 min
8 exercises
Smith Machine Squat
4 Sets x 18 Reps
Machine Leg Curl (Prone)
3 Sets x 18 Reps
Dumbbell Step-Up
3 Sets x 18 Reps
Machine Hip Adduction
3 Sets x 18 Reps
Machine Hip Abduction
3 Sets x 18 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 18 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 18 Reps
Any
Week 3 - Day 5: Chest
Est. 61 min
7 exercises
Barbell Decline Pullover
3 Sets x 18 Reps
Dumbbell One-Arm Bench Press
3 Sets x 18 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 18 Reps
Stability Ball Crunch
3 Sets x 50 Reps
Standing Cable Chest Press
3 Sets x 18 Reps
Incline Push Up
3 Sets x 18 Reps
Any
Week 3 - Day 6: Legs
Est. 59 min
7 exercises
Machine Seated Leg Curl
3 Sets x 18 Reps
Machine Hip Adduction
3 Sets x 18 Reps
Machine Hip Abduction
3 Sets x 18 Reps
Barbell Deep Squat
3 Sets x 18 Reps
Crunch
3 Sets x 50 Reps
Machine Leg Extension
3 Sets x 18 Reps
Oblique Crunch
3 Sets x 25 Reps
Any
Week 2 - Day 2: Bi's & Tri's
Est. 67 min
9 exercises
TRX Ab Rollout
3 Sets x 18 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 18 Reps
TRX Bicep Curl
3 Sets x 18 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 18 Reps
Barbell Seated Tricep Extension
3 Sets x 18 Reps
TRX Tricep extension
3 Sets x 18 Reps
Stability Ball Pull-In
3 Sets x 18 Reps
Barbell Curl
3 Sets x 18 Reps
Reverse Crunch
3 Sets x 18 Reps
Any
Week 1 - Day 4: Shoulders
Est. 60 min
7 exercises
Barbell Upright Row
3 Sets x 18 Reps
Cable Side Bend
3 Sets x 25 Reps
Cable Internal Rotation
3 Sets x 18 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 18 Reps
Dumbbell One-Arm Front Raise
3 Sets x 18 Reps
Cable Rope Deltoid Row
3 Sets x 18 Reps
Barbell Military Press
3 Sets x 18 Reps
Any
Week 2 - Day 4: Shoulders
Est. 63 min
7 exercises
Dumbbell Upright Row
3 Sets x 18 Reps
Decline Crunch
3 Sets x 50 Reps
Cable Internal Rotation
3 Sets x 18 Reps
Dumbbell Seated Dublin Press
3 Sets x 18 Reps
Cable Rope Deltoid Row
3 Sets x 18 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 18 Reps
Dumbbell Bent-Over Raise
3 Sets x 18 Reps
Any
Week 1 - Day 5: Chest
Est. 68 min
8 exercises
Barbell Reverse Curl
3 Sets x 18 Reps
Crunch
3 Sets x 18 Reps
Machine Fly
3 Sets x 18 Reps
Oblique Crunch
3 Sets x 25 Reps
Dumbbell Fly
3 Sets x 18 Reps
Dumbbell Pullover
3 Sets x 18 Reps
Dumbbell Bench Press
3 Sets x 18 Reps
Cable Lower Chest Raise
3 Sets x 18 Reps
Any
Week 4 - Day 4: Shoulders
Est. 70 min
8 exercises
Barbell Military Press
3 Sets x 18 Reps
Cable Upright Row
3 Sets x 18 Reps
Barbell Upright Row
3 Sets x 18 Reps
Machine Reverse Fly
3 Sets x 18 Reps
Dumbbell Rear Deltoid Row
3 Sets x 18 Reps
Crunch
3 Sets x 50 Reps
Dumbbell Bent-Over Raise
3 Sets x 18 Reps
Oblique Crunch
3 Sets x 25 Reps
Any
Week 1 - Day 1: Back
Est. 65 min
8 exercises
Cable Seated Row
3 Sets x 18 Reps
Stability Ball Back Extension
3 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 18 Reps
Barbell Bent-Over Row
3 Sets x 18 Reps
Cable One-Arm Lat Pulldown
3 Sets x 18 Reps
Stability Ball Pull-In
3 Sets x 18 Reps
Dumbbell One-Arm Row
3 Sets x 18 Reps
Stability Ball Crunch
3 Sets x 18 Reps
Any
Week 1 - Day 6: Legs
Est. 57 min
6 exercises
Barbell Front Squat
3 Sets x 18 Reps
Barbell Clean Deadlift
3 Sets x 18 Reps
Machine Hip Adduction
3 Sets x 18 Reps
Decline Crunch
3 Sets x 50 Reps
Machine Hip Abduction
3 Sets x 18 Reps
Barbell Single-Leg Squat
3 Sets x 18 Reps
Any
Week 1 - Day 2: Bi's & Tri's
Est. 63 min
7 exercises
Cable Shoulder Extension
3 Sets x 18 Reps
Dumbbell Decline Tricep Extension
3 Sets x 18 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 18 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 18 Reps
Cable Tricep Kickback
3 Sets x 18 Reps
Cable One-Arm High Curl
3 Sets x 18 Reps
Stability Ball Crunch
3 Sets x 50 Reps
