chrjt

Jun 9th 2022

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Full Body 4 Day

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 Day Full Body workout
5/3/1 progression on OHP, Bench, Squat, and Deadlift.
First 2 lifts of the day are for power, take to RPE 7-8 up to rep count, last set AMRAP
Remaining lifts are accessories, take to RPE 8-9, last set to failure.

Week 1 - Day 1 7 exercises, 0 min

Barbell Military Press	3x5 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable One-Arm Row	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s

Week 1 - Day 2 6 exercises, 0 min

Barbell Deadlift	3x5 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 60s

Week 1 - Day 3 7 exercises, 0 min

Barbell Bench Press	3x5 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 60s
Bench Hip Thrust	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

Week 1 - Day 4 6 exercises, 0 min

Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x15 reps	rest: 60s

Week 2 - Day 1 7 exercises, 0 min

Barbell Military Press	3x3 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Cable One-Arm Row	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s

Week 2 - Day 2 6 exercises, 0 min

Barbell Deadlift	3x3 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 60s

Week 2 - Day 3 7 exercises, 0 min

Barbell Bench Press	3x3 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 60s
Bench Hip Thrust	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

Week 2 - Day 4 6 exercises, 0 min

Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x15 reps	rest: 60s

Week 3 - Day 1 9 exercises, 0 min

Barbell Military Press	1x5 reps	rest: 60s
Barbell Military Press	1x3 reps	rest: 60s
Barbell Military Press	1x1 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable One-Arm Row	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s

Week 3 - Day 2 8 exercises, 0 min

Barbell Deadlift	1x5 reps	rest: 60s
Barbell Deadlift	1x3 reps	rest: 60s
Barbell Deadlift	1x1 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 60s

Week 3 - Day 3 11 exercises, 0 min

Barbell Bench Press	3x5 reps	rest: 60s
Barbell Bench Press	3x3 reps	rest: 60s
Barbell Bench Press	3x1 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 60s
Barbell Squat	3x3 reps	rest: 60s
Barbell Squat	3x1 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 60s
Bench Hip Thrust	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

Week 3 - Day 4 6 exercises, 0 min

Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x15 reps	rest: 60s

Week 4 - Day 1 7 exercises, 0 min

Barbell Military Press	3x5 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable One-Arm Row	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s

Week 4 - Day 2 6 exercises, 0 min

Barbell Deadlift	3x5 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 60s

Week 4 - Day 3 7 exercises, 0 min

Barbell Bench Press	3x5 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 60s
Bench Hip Thrust	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

Week 4 - Day 4 6 exercises, 0 min

Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x15 reps	rest: 60s