Nathan's Plan
General
Intermediate
Machine strength
Plan Details
The Nathan's Plan routine by BigRed83 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Tri Calf
Est. 94 min
9 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Day 2
Back Bi Ab
Est. 87 min
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Stability Ball Oblique Curl
3 Sets x 6 Reps
Stability Ball Roman Twist
3 Sets x 6 Reps
Crunch
3 Sets x 6 Reps
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 3
Chest Shoulder Calf
Est. 75 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Day 4
Leg Back Ab
Est. 74 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Hanging Knee Raise (Rotational)
3 Sets x 6 Reps
Sit-Up
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Crunch
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
