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FM4M 0.5
General
Beginner
Machine strength
Plan Details
The FM4M 0.5 routine by BegBen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Based on Brin's FM4M program. phase 1: fat burning and bulking
Routine detail
Day 1
Workout 1
Est. 50 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Day 2
Workout 2
Est. 50 min
6 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 3
Workout 3
Est. 46 min
6 exercises
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Day 4
Workout 4
Est. 33 min
4 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
