Zachary's Workout Plan
General
Beginner
Barbell
Plan Details
The Zachary's Workout Plan routine by Zachary-F is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout plan is designed to help you gain muscle mass by targeting different muscle groups throughout the week. The program includes exercises for the chest, back, shoulders, arms, legs, and core and can be completed in the gym with minimal equipment. Each workout should take about 45 minutes and be done four days weekly. It is essential to allow at least one day of rest between workouts to allow your muscles time to recover and grow. During each workout, aim to complete three sets of 8-12 reps of each exercise, increasing the weight or resistance as you get stronger. Maintaining a healthy and balanced diet to support muscle growth is also essential.
Routine detail
Mon
Chest and Arms
6 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Tue
Legs and Core
6 exercises
Stationary Bike
1 Set
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Thu
Back and Shoulders
6 exercises
Rowing
1 Set
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Plank
3 Sets
Fri
Full Body
6 exercises
Field Sports
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
