OnE_5.84

Jun 6th 2023

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Basic 4 Day Superset Split

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7 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Simplified version of my 4 day superset routine for beginners. On rest days you can follow the active recovery routines or simply take the day off.

Arms 8 exercises, 0 min

Chin-Up	3x8 reps	rest: 0s
Weighted Tricep Dip	3x8 reps	rest: 90s
EZ Bar Curl	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 90s
Cable Rope Hammer Curl	3x8 reps	rest: 0s
EZ Bar Tricep Extension	3x8 reps	rest: 90s

Chest & Back 8 exercises, 0 min

Dumbbell Deep Push-Up	3x8 reps	rest: 0s
Pull-Up	3x8 reps	rest: 90s
Barbell Bench Press	3x8 reps	rest: 0s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Dumbbell Incline One Arm Hammer Press	3x8 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell One-Arm Decline Chest Press	3x8 reps	rest: 0s
Cable Seated Row	3x8 reps	rest: 90s

Active Recovery (Optional) 17 exercises, 0 min

	1x10 reps • 1800s	rest: 0s
Hamstring Stretch	1x10 reps • 15s	rest: 0s
Seated Floor Hamstring Stretch	1x10 reps • 15s	rest: 0s
Straddle Stretch	1x10 reps • 15s	rest: 0s
Cross-Leg Side Stretch (Supine)	1x10 reps • 15s	rest: 0s
Hip Stretch	1x10 reps • 15s	rest: 0s
Back Stretch	1x10 reps • 15s	rest: 0s
Cat Stretch	1x10 reps • 15s	rest: 0s
Shell Stretch	1x10 reps • 15s	rest: 0s
Kneeling Lat Stretch	1x10 reps • 15s	rest: 0s
Kneeling Forearm Stretch	1x10 reps • 15s	rest: 0s
Shoulder Stretch	1x10 reps • 15s	rest: 0s
Tricep Stretch	1x10 reps • 15s	rest: 0s
Bicep Stretch	1x10 reps • 15s	rest: 0s
Chest and Shoulder Stretch	1x10 reps • 15s	rest: 0s
Runner's Stretch	1x10 reps • 15s	rest: 0s
Toe Touch Stretch	1x10 reps • 15s	rest: 0s

Legs 5 exercises, 0 min

Box Jump Multiple Response	3x10 reps	rest: 60s
Kettlebell Goblet Squat	3x10 reps	rest: 90s
Barbell Squat	3x10 reps	rest: 90s
Machine Single-Leg Extension	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s

Shoulders, Core & Calves 9 exercises, 0 min

Dumbbell Shoulder Press	3x12 reps	rest: 0s
Dumbbell Calf Raise	3x12 reps	rest: 0s
Leg Slide	3x12 reps	rest: 90s
Barbell High Front Raise	3x12 reps	rest: 0s
Bodyweight Calf Raise	3x12 reps	rest: 0s
Air Bike	3x12 reps	rest: 90s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 0s
Machine Seated Calf Raise	3x12 reps	rest: 0s
Reverse Crunch	3x12 reps	rest: 90s

Active Recovery/Kickboxing (Optional 12 exercises, 0 min

Jump Rope	3x10 reps • 60s	rest: 30s
Seated Floor Hamstring Stretch	1x10 reps • 15s	rest: 0s
Straddle Stretch	1x10 reps • 15s	rest: 0s
Hip Stretch	1x10 reps • 15s	rest: 0s
Cat Stretch	1x10 reps • 15s	rest: 0s
Shell Stretch	1x10 reps • 15s	rest: 0s
Kneeling Lat Stretch	1x10 reps • 15s	rest: 0s
Shoulder Stretch	1x10 reps • 15s	rest: 0s
Chest and Shoulder Stretch	1x10 reps • 15s	rest: 0s
Runner's Stretch	1x10 reps • 15s	rest: 0s
Toe Touch Stretch	1x10 reps • 15s	rest: 0s
	3x10 reps • 180s	rest: 60s

Active Recovery (Optional) 17 exercises, 0 min

	1x10 reps • 1800s	rest: 0s
Hamstring Stretch	1x10 reps • 15s	rest: 0s
Seated Floor Hamstring Stretch	1x10 reps • 15s	rest: 0s
Straddle Stretch	1x10 reps • 15s	rest: 0s
Cross-Leg Side Stretch (Supine)	1x10 reps • 15s	rest: 0s
Hip Stretch	1x10 reps • 15s	rest: 0s
Back Stretch	1x10 reps • 15s	rest: 0s
Cat Stretch	1x10 reps • 15s	rest: 0s
Shell Stretch	1x10 reps • 15s	rest: 0s
Kneeling Lat Stretch	1x10 reps • 15s	rest: 0s
Kneeling Forearm Stretch	1x10 reps • 15s	rest: 0s
Shoulder Stretch	1x10 reps • 15s	rest: 0s
Tricep Stretch	1x10 reps • 15s	rest: 0s
Bicep Stretch	1x10 reps • 15s	rest: 0s
Chest and Shoulder Stretch	1x10 reps • 15s	rest: 0s
Runner's Stretch	1x10 reps • 15s	rest: 0s
Toe Touch Stretch	1x10 reps • 15s	rest: 0s