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You have a few options for which days to work out. By default this plan is set up for 2 days on, 1 day rest. Though we don't recommend it you can work out 4 consecutive days. Since the point of this workout plan is to only work 1 muscle group per day, working out on consecutive days does not overtax the main muscle groups. Why do this workout plan? If you're more serious about getting muscle gains or results towards your fitness goals, this is the workout for you. The 4 day split is probably one of the most popular among bodybuilding and fitness enthusiasts. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Barbell Squat
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6x5 reps |
rest: 120s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Calf Press On Leg Press
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3x20 reps |
rest: 60s
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Barbell Seated Calf Raise
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3x15 reps |
rest: 60s
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Hanging Leg Raise
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4x15 reps |
rest: 60s
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Cable Kneeling Crunch
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4x15 reps |
rest: 60s
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Barbell Bench Press
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6x10 reps |
rest: 120s
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Barbell Incline Bench Press
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3x10 reps |
rest: 120s
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Machine Assisted Dip
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3x12 reps |
rest: 60s
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Machine Fly
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3x12 reps |
rest: 60s
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Barbell Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable Tricep Kickback
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3x15 reps |
rest: 60s
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Barbell Deadlift
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6x5 reps |
rest: 120s
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Pull-Up
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4x10 reps |
rest: 60s
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T Bar Row
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Cable Squat Curl
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3x15 reps |
rest: 60s
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Barbell Military Press
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6x5 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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9x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Machine Reverse Fly
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3x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Cable Bent-Over Lateral Pulley
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2x15 reps |
rest: 60s
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Hanging Leg Raise
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3x20 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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