Dat Ass
General
Beginner
Barbell
Plan Details
The Dat Ass routine by liftingwood is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Leg 1
Est. 57 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Day 2
Upper A
Est. 56 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Barbell Front Raise
4 Sets x 5 Reps
Barbell Tricep Extension (Supine)
4 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 5 Reps
Day 3
Leg 2
Est. 38 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
1 Set x 5 Reps
Day 5
Leg 3
Est. 57 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
