basic strength
General
Beginner
Machine strength
Plan Details
The basic strength routine by stuartj90 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
back focus
Est. 81 min
8 exercises
Dip
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Clean Deadlift
1 Set
Barbell Deep Squat
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Day 2
leg focus
Est. 77 min
10 exercises
Sit-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 3
chest focus
Est. 66 min
8 exercises
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Plyo Push-Up
4 Sets x 8 Reps
Day 4
arms focus
Est. 89 min
11 exercises
Dip
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
