Simple workout plan
Sport
Intermediate
None
Plan Details
The Simple workout plan routine by dwarfson is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Simple workout plan with focus mostly on functionality. It include include mainly free weight and bodyweight exersices. There's no core and forearm specific exercises as it will get enough stimul from heavy compound exercises.
Routine detail
Mon
Pull day
Est. 70 min
6 exercises
Gironda Sternum Pull-Up
4 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Inverted Row
2 Sets x 15 Reps
Tue
Push day
Est. 63 min
5 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Thu
Legs day
Est. 74 min
6 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Sat
Cardio
Est. 60 min
3 exercises
Burpee
10 Sets x 20 Reps
Rowing
4 Sets
Running
1 Set
