The 4×4 Challenge: Gettin' Strong Edition
General
Intermediate
None
Plan Details
The The 4×4 Challenge: Gettin' Strong Edition routine by hannaalnahi is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
"The 4x4 Challenge: Gettin' Strong Edition" is a 4-day split program designed to build muscle and improve strength. It targets major muscle groups with challenging yet fun-named workouts like "Pump Up the Pectorals" (chest & triceps) and "Leg Day Destroyer" (legs & calves). Day 5 focuses on cardio and core, while Day 6 prioritizes rest and recovery with names like "Recharge & Refuel." This program is perfect for beginners or those looking for a well-rounded approach to getting stronger.
Routine detail
Day 1
Strength and Stability Synergy
Est. 71 min
9 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Plank
3 Sets
Crunch
3 Sets x 15 Reps
Side Bridge
3 Sets
Sit-Up
3 Sets x 12 Reps
Day 2
Push Powerhouse
Est. 70 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Smith Machine Decline Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 3
Lower Limb Lockdown
Est. 71 min
8 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Day 4
Upper Body Uprising
Est. 73 min
9 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Smith Machine Deadlift
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 5
Fuel up and Fortify
Est. 160 min
8 exercises
Hanging Knee Raise Rotation
2 Sets x 12 Reps
Bridge
3 Sets
Plank
3 Sets
Hanging Knee Raise
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
Day 6
Mobility and Mindfulness
Est. 32 min
10 exercises
Chest and Shoulder Stretch
2 Sets x 10 Reps
Dynamic Chest Stretch
2 Sets x 10 Reps
Cat Stretch
2 Sets x 10 Reps
Shoulder Stretch
2 Sets x 10 Reps
Knees to Chest Hug
2 Sets x 10 Reps
Pilates
2 Sets
Knee Across the Body
2 Sets x 10 Reps
Upward Stretch
2 Sets x 10 Reps
Kneeling Hip Flexor
2 Sets x 10 Reps
Wall Calf Stretch
2 Sets x 10 Reps
