4 Day Plan
General
Intermediate
Barbell
Plan Details
The 4 Day Plan routine by Gwen0 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Upper body
Est. 0 min
8 exercises
Barbell Sumo Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Pull Ups (met elastiek)
3 Sets x 8 Reps
Cable V Bar overhead triceps extension
3 Sets x 8 Reps
Tue
Lower Body
Est. 0 min
5 exercises
Barbell Hip Thrust
5 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Smith Machine Step Ups
3 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Wed
Upper Body
Est. 0 min
6 exercises
Barbell Sumo Deadlift
5 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Bicep Curl ondersteund met barbell
3 Sets x 8 Reps
Sat
Lower Body
Est. 0 min
6 exercises
Barbell Hip Thrust
5 Sets x 8 Reps
Dumbbell Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
45 degree glute medius cable kickback
3 Sets x 8 Reps
Hyperextensions with rounded back
3 Sets x 8 Reps
