4 Lift + 2 Cardio
General
Advanced
Machine strength
Plan Details
The 4 Lift + 2 Cardio routine by ErikBenotti is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Isolated and combo weightlifting routines (plus cardio, pick any one type from the list). 6 day a week lifting routine
Routine detail
Day 1
Shoulders/Abs
Est. 0 min
10 exercises
Treadmill Running
1 Set
Barbell Shoulder Press
4 Sets x 5 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Day 2
Chest/Back
Est. 0 min
9 exercises
Rowing
1 Set
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 45 Reps
Day 3
Cardio
Est. 0 min
5 exercises
Running
1 Set
Indoor Cycling
1 Set
Walking
1 Set
Road Cycling
1 Set
Rowing
1 Set
Day 4
Legs
Est. 0 min
10 exercises
Rowing
1 Set
Barbell Squat
5 Sets x 6 Reps
Barbell Deadlift
4 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 30 Reps
Bodyweight Wall Squat
3 Sets x 1 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 45 Reps
Day 5
Bi/Tri
Est. 0 min
8 exercises
Treadmill Running
1 Set
Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 6
Cardio
Est. 0 min
4 exercises
Running
1 Set
Indoor Cycling
1 Set
Walking
1 Set
Road Cycling
1 Set
