4 day workout plan
General
Beginner
Barbell
Plan Details
The 4 day workout plan routine by amielouise96 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Legs + bum + calfs
Est. 83 min
7 exercises
Barbell Squat
7 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Donkey Calf Raise
3 Sets x 30 Reps
Any
Chest + triceps
Est. 60 min
6 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
7 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Any
Shoulders + biceps
Est. 70 min
6 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat to Upright Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Military Press
7 Sets x 8 Reps
Barbell Curl
7 Sets x 8 Reps
Any
Back + bum + abs
Est. 86 min
7 exercises
Barbell Deadlift
7 Sets x 8 Reps
Barbell One-Arm Row
6 Sets x 8 Reps
Plank
3 Sets
Barbell Romanian Deadlift
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
