4 Day Plan
General
Beginner
Machine strength
Plan Details
The 4 Day Plan routine by Ryko88 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full Body workout with CV day… Day 1 Upper Push, Day 1 Upper Pull, Day 3 Legs, Day 4 CV… Day 4 can slot in at any point over the 4 sessions.
Routine detail
Day 1
Upper Push
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 2
Upper Pull
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
Cardio
Est. 0 min
3 exercises
Air Bike
4 Sets
Ski-Erg
4 Sets
Rowing
4 Sets
