Brendon 4 Day Plan
dkdelozier avatar dkdelozier
May 30th 2023
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Brendon 4 Day Plan

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1-3 are a single exercise. 2 warm up sets and 5 working sets. If you can finish the 5 sets of 5, then you need more weight. Add weight each week until you fail on the 4th or 5th sets and have to break up the reps. Day 4, pick one exercise and do 10 sets of 10. This will be at a much lighter weight. I recommend starting with your weakest exercise.

New Workout  2 exercises, 0 min
Barbell Squat exercise demonstration
Barbell Squat

2x8 reps

rest: 60s audio icon
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Barbell Squat exercise demonstration
Barbell Squat

5x5 reps

rest: 90s audio icon
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New Workout  2 exercises, 0 min
Barbell Deadlift exercise demonstration
Barbell Deadlift

2x10 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

5x5 reps

rest: 90s audio icon
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New Workout  3 exercises, 0 min
Barbell Bench Press exercise demonstration
Barbell Bench Press

10x10 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

10x10 reps

rest: 60s audio icon
add button
Barbell Squat exercise demonstration
Barbell Squat

10x10 reps

rest: 60s audio icon
add button

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