4 DAYS FULL BODY WORKOUT
General
Intermediate
Machine strength
Plan Details
The 4 DAYS FULL BODY WORKOUT routine by sabrinalouivil is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
THIS IS A FULL BODY WORKOUT SPLIT WITH SPECIFIC BODY PARTS FOCUS EACH DAY. THIS WORKOUT IS GREAT FOR INTERMEDIATE TO ADVANCE TRAINEE.
Routine detail
Day 1
Workout Day #1 - GLUTE FOCUS
Est. 77 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell split squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Feet-elevated dumbbell goblet squat
3 Sets
T Bar Row
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 2
Workout Day #2 - UPPER BODY FOCUS
Est. 69 min
10 exercises
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Back extension pandlay row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Single arm seated row
3 Sets x 12 Reps
Half-kneeling single arm lat pulldown
3 Sets x 12 Reps
Bird Dog
3 Sets x 8 Reps
Day 3
Workout Day #3 - POWERBUILDING
Est. 62 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Day 4
Workout Day #4 - CONDITIONING FOCUS
Est. 85 min
10 exercises
Dumbbell thrusters
12 Sets x 8 Reps
Dumbbell power clean
12 Sets x 8 Reps
Single arm dumbbell snatch
12 Sets x 8 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
kettlebell swing
3 Sets x 15 Reps
Suitcase carry (Kettlebell)
3 Sets x 8 Reps
Kettlebell Plank Pull Through
3 Sets x 8 Reps
Kneeling resistance band lateral raise
3 Sets x 8 Reps
Stationary Bike
1 Set
