Josh 1
General
Intermediate
Machine strength
Plan Details
The Josh 1 routine by JoshAbel is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 1 dumb bell dead lift is single leg
Est. 51 min
6 exercises
Barbell Deadlift
5 Sets x 4 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Any
Day 2 cable row is wide grip
Est. 51 min
5 exercises
Barbell Front Squat
6 Sets x 5 Reps
Dumbbell Step-Up
5 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Any
Day 3 pistol squat is on a box
Est. 45 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Kettlebell Pistol Squat
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Any
Day 4
Est. 54 min
6 exercises
Jump Squat
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Assisted Chin-Up
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
