January
General
Beginner
Barbell
Plan Details
The January routine by johanna.six is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Lower
Est. 79 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Barbell Calf Raise
3 Sets x 25 Reps
Day 2
Upper
Est. 99 min
9 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Alternating Posterior Fly (Stability Ball)
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 3
A2 Lower
Est. 65 min
5 exercises
Dumbbell Walking Lunge
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Cable Pallof Press with Rotation
3 Sets x 15 Reps
Barbell Sumo Deadlift
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Day 4
B2 Upper
Est. 81 min
8 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Behind the Back Wrist Curl
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
