PD 4 week Workout
General
Beginner
Body
Plan Details
The PD 4 week Workout routine by delon03 is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 week routine
Routine detail
Day 1
Abs Workout 1
Est. 64 min
10 exercises
Dummbell Push Press
6 Sets x 6 Reps
Barbell Deadlift
6 Sets x 4 Reps
Mountain Climber
5 Sets
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 5 Reps
Plank
4 Sets
Plank
1 Set
Lunge and reach
2 Sets x 24 Reps
Plyo Push-Up
2 Sets x 15 Reps
Jump Rope
1 Set
Day 2
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 3
Abs Workout 2
Est. 63 min
18 exercises
Bodyweight Lunge
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Plank
1 Set
Push-Up
1 Set x 10 Reps
Plank
1 Set
Push-Up
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Rest
1 Set
Dumbbell Seated Bicep Curl
6 Sets x 6 Reps
Dummbell Front Squat
6 Sets x 6 Reps
Dumbbell Overhead Press
6 Sets x 6 Reps
Bulgarian Split Squat
4 Sets x 4 Reps
Dumbbell One-Arm Front Raise
4 Sets x 4 Reps
Jump Rope
1 Set
Day 4
OFF
Est. 0 min
0 exercises
This day is empty
Day 5
Abs Workout 3
Est. 61 min
15 exercises
Dip
1 Set x 15 Reps
Plank
1 Set
Spiderman Lunge
1 Set x 10 Reps
Push-Up
1 Set x 20 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Single Leg Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Plank
2 Sets
Mountain Climber
2 Sets
Rest
1 Set
Pull-Up
2 Sets x 8 Reps
Plank
2 Sets
Chin-Up with Knee Raise
2 Sets x 8 Reps
Machine Inverted Row
2 Sets x 25 Reps
Day 6
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 7
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 8
Abs Workout 4 - WEEK 2
Est. 52 min
9 exercises
Dumbbell Incline Bench Press
8 Sets x 3 Reps
Pull-Up
8 Sets x 5 Reps
Jumping Jacks
1 Set x 50 Reps
Barbell Hack Squat
5 Sets x 5 Reps
Squat Jump
1 Set
Rest
1 Set
Low Incline Dumbbell Neutral Grip Chest Press
2 Sets x 25 Reps
Machine Inverted Row
2 Sets x 25 Reps
Jump Rope
1 Set
Day 9
OFF
Est. 0 min
0 exercises
This day is empty
Day 10
Abs Workout 5
Est. 55 min
17 exercises
Bulgarian Split Squat 6,5,4,3,2,1
2 Sets x 6 Reps
Inchworm / Squat Jump 8,7,6,5,4,3,2,1
2 Sets x 8 Reps
Pushup / Dumbbell Pushup Row 4, 3, 2, 1
2 Sets x 4 Reps
Squat to Overhead Press
2 Sets x 6 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 5 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 4 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 3 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 2 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 1 Reps
Plank
2 Sets
Rest
1 Set
Jump Rope
1 Set
Day 11
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 12
Abs Workout 6
Est. 52 min
13 exercises
Machine Inverted Row
3 Sets x 8 Reps
Side Plank
3 Sets
Side Plank
3 Sets
Single Leg Bench Squat
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Pike Pushup
2 Sets x 12 Reps
Burpees
2 Sets
Plank
2 Sets
Plyo Push-Up
2 Sets x 12 Reps
Bulgarian Split Squat
2 Sets x 10 Reps
Inchworm
2 Sets x 8 Reps
Single Leg Hip Raise
2 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Day 13
OFF
Est. 0 min
0 exercises
This day is empty
Day 14
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 15
Abs Workout 5 - WEEK 3
Est. 55 min
17 exercises
Bulgarian Split Squat 6,5,4,3,2,1
2 Sets x 6 Reps
Inchworm / Squat Jump 8,7,6,5,4,3,2,1
2 Sets x 8 Reps
Pushup / Dumbbell Pushup Row 4, 3, 2, 1
2 Sets x 4 Reps
Squat to Overhead Press
2 Sets x 6 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 5 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 4 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 3 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 2 Reps
Plank
2 Sets
Squat to Overhead Press
2 Sets x 1 Reps
Plank
2 Sets
Rest
1 Set
Jump Rope
1 Set
Day 16
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 17
Abs Workout 4
Est. 52 min
9 exercises
Dumbbell Incline Bench Press
8 Sets x 3 Reps
Pull-Up
8 Sets x 5 Reps
Jumping Jacks
1 Set x 50 Reps
Barbell Hack Squat
5 Sets x 5 Reps
Squat Jump
1 Set
Rest
1 Set
Low Incline Dumbbell Neutral Grip Chest Press
2 Sets x 25 Reps
Machine Inverted Row
2 Sets x 25 Reps
Jump Rope
1 Set
Day 18
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 19
Abs Workout 3
Est. 61 min
15 exercises
Dip
1 Set x 15 Reps
Plank
1 Set
Spiderman Lunge
1 Set x 10 Reps
Push-Up
1 Set x 20 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Single Leg Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Plank
2 Sets
Mountain Climber
2 Sets
Rest
1 Set
Pull-Up
2 Sets x 8 Reps
Plank
2 Sets
Chin-Up with Knee Raise
2 Sets x 8 Reps
Machine Inverted Row
2 Sets x 25 Reps
Day 20
OFF
Est. 0 min
0 exercises
This day is empty
Day 21
OFF
Est. 0 min
0 exercises
This day is empty
Day 22
Abs Workout 2 - WEEK 4
Est. 63 min
18 exercises
Bodyweight Lunge
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Plank
1 Set
Push-Up
1 Set x 10 Reps
Plank
1 Set
Push-Up
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Rest
1 Set
Dumbbell Seated Bicep Curl
6 Sets x 6 Reps
Dummbell Front Squat
6 Sets x 6 Reps
Dumbbell Overhead Press
6 Sets x 6 Reps
Bulgarian Split Squat
4 Sets x 4 Reps
Dumbbell One-Arm Front Raise
4 Sets x 4 Reps
Jump Rope
1 Set
Day 23
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 24
Abs Workout 1
Est. 59 min
10 exercises
Dummbell Push Press
6 Sets x 6 Reps
Barbell Deadlift
6 Sets x 4 Reps
Mountain Climber
1 Set
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Plank
4 Sets
Plank
1 Set
Lunge and reach
2 Sets x 24 Reps
Plyo Push-Up
2 Sets x 15 Reps
Jump Rope
1 Set
Day 25
OFF
Est. 0 min
0 exercises
This day is empty
Day 26
Abs Workout 2
Est. 63 min
18 exercises
Bodyweight Lunge
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Plank
1 Set
Push-Up
1 Set x 10 Reps
Plank
1 Set
Push-Up
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Rest
1 Set
Dumbbell Seated Bicep Curl
6 Sets x 6 Reps
Dummbell Front Squat
6 Sets x 6 Reps
Dumbbell Overhead Press
6 Sets x 6 Reps
Bulgarian Split Squat
4 Sets x 4 Reps
Dumbbell One-Arm Front Raise
4 Sets x 4 Reps
Jump Rope
1 Set
Day 27
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 28
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 29
Abs Workout 2 - WEEK 5
Est. 63 min
18 exercises
Bodyweight Lunge
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Plank
1 Set
Push-Up
1 Set x 10 Reps
Plank
1 Set
Push-Up
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Rest
1 Set
Dumbbell Seated Bicep Curl
6 Sets x 6 Reps
Dummbell Front Squat
6 Sets x 6 Reps
Dumbbell Overhead Press
6 Sets x 6 Reps
Bulgarian Split Squat
4 Sets x 4 Reps
Dumbbell One-Arm Front Raise
4 Sets x 4 Reps
Jump Rope
1 Set
Day 30
Cardio Day
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 31
Abs Workout 3
Est. 61 min
15 exercises
Dip
1 Set x 15 Reps
Plank
1 Set
Spiderman Lunge
1 Set x 10 Reps
Push-Up
1 Set x 20 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Single Leg Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Plank
2 Sets
Mountain Climber
2 Sets
Rest
1 Set
Pull-Up
2 Sets x 8 Reps
Plank
2 Sets
Chin-Up with Knee Raise
2 Sets x 8 Reps
Machine Inverted Row
2 Sets x 25 Reps
