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The DG Plan
General
Advanced
Machine strength
Plan Details
The The DG Plan routine by d.greene.jr is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Basic getting started
Routine detail
Mon
Triceps, Biceps, Back
Est. 47 min
8 exercises
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Tue
Legs, Shoulders, Chest, Abs
Est. 65 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Thu
Legs, Shoulders, Chest, Abs
Est. 126 min
11 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Running
1 Set
Weighted Tricep Dip
3 Sets x 8 Reps
Sat
Club Workout
Est. 118 min
10 exercises
Running
1 Set
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
