4 Day Progressive Overload
General
Beginner
Barbell
Plan Details
The 4 Day Progressive Overload routine by ainekirwan92 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Glutes / Upper
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
Push
5 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Wed
REST
0 exercises
This day is empty
Thu
Glutes / Upper
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Fri
Pull
5 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Sat
REST
0 exercises
This day is empty
Sun
REST
0 exercises
This day is empty
