Varja's 4 Day Plan
General
Beginner
Machine strength
Plan Details
The Varja's 4 Day Plan routine by VarjaDi is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Varjas 4 day plan
Routine detail
Any
LEGS DAY 1
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Single leg RDL
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Any
LEG DAY 2
Est. 0 min
6 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
RDL Landmine
4 Sets x 10 Reps
Reverse lunge smith
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Sumo squat
3 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Any
Upper body 1
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 8 Reps
Dumbbell Rotational Curl
4 Sets x 8 Reps
Any
Upperbody 2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
