Bigplam routine 4-8
General
Beginner
Barbell
Plan Details
The Bigplam routine 4-8 routine by bigplam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Routine 1
Est. 81 min
7 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Bench Squat
4 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 35 Reps
Bodyweight Step-Up
4 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets x 15 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Thu
Routine 2
Est. 48 min
7 exercises
Chin-Up with Knee Raise
1 Set
Barbell Deadlift
5 Sets x 6,8,8,8,8 Reps
Dumbbell One-Arm Row
5 Sets x 8,10,10,10,10 Reps
Barbell Hip Thrust
4 Sets x 10,15,15,15 Reps
Kettlebell Windmill
3 Sets x 8,10,10 Reps
Renegade Row with a Burpee
4 Sets x 4,6,6,6 Reps
Weighted Crunch
4 Sets x 10,12,12,12 Reps
Sat
Routine 3
Est. 53 min
7 exercises
Barbell Front Squat
4 Sets x 6,8,8,8 Reps
Barbell Bench Press
4 Sets x 6,8,8,8 Reps
Barbell Lunge
4 Sets x 6,8,8,8 Reps
Kettlebell Push Press
4 Sets x 8,10,10,10 Reps
Goblet Squat with reverse Lunge
3 Sets x 5,6,6 Reps
Arm Barbell Squat and Press
4 Sets x 8 Reps
Barbell Seated Twist
4 Sets x 8 Reps
Sun
Routine 4
Est. 51 min
7 exercises
Gironda Sternum Pull-Up
4 Sets x 8 Reps
Barbell Row
5 Sets x 8,10,10,10,10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 10,15,15,15 Reps
Kettlebell Exercises - Kettlebell Half Getup
3 Sets x 6 Reps
Barbell Hang Clean
4 Sets x 8,10,10,10 Reps
Barbell Ab Rollout
4 Sets x 8,10,10,10 Reps
Any
circuit 15 min full body
Est. 13 min
5 exercises
Jump Squat
1 Set x 20 Reps
Burpee/squat thrust
1 Set x 20 Reps
Push-Up to Side Plank
1 Set x 20 Reps
Bodyweight Lunge
1 Set x 20 Reps
Mountain Climber
1 Set x 20 Reps
