Zone 1 4 weeks

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 9 exercises, 1 hr 3 mins

Kettlebell Goblet Squat	4x8 reps	rest: 30s
Dumbbell Incline Bench Press	4x8 reps	rest: 30s
Dumbbell One-Arm Row	4x8 reps	rest: 30s
Barbell Romanian Deadlift	4x8 reps	rest: 30s
Plank	4x8 reps	rest: 180s
Chin-Up	3x8 reps	rest: 20s
Barbell Glute Bridge	3x8 reps	rest: 20s
Bodyweight Rear Lunge	3x8 reps	rest: 20s
Dumbbell Lateral Raise	3x8 reps	rest: 90s

Workout 2 9 exercises, 1 hr 11 mins

Workout 3 8 exercises, 53 mins

Barbell Deadlift	3x8 reps	rest: 180s
Dumbbell One-Arm Shoulder Press	4x8 reps	rest: 30s
Kettlebell Goblet Squat	4x10 reps	rest: 30s
Machine Inverted Row	4x10 reps	rest: 30s
Single-Leg Glute Bridge	4x10 reps	rest: 120s
Plank	1x1 reps	rest: 15s
	1x1 reps	rest: 60s
Chin-Up	1x20 reps	rest: 30s

Workout 4 8 exercises, 56 mins

Barbell Front Squat	4x8 reps	rest: 30s
Plank	4x1 reps	rest: 30s
Dumbbell One-Arm Shoulder Press	4x8 reps	rest: 30s
Plank	4x1 reps	rest: 90s
Barbell Glute Bridge	4x8 reps	rest: 30s
Push-Up	4x20 reps	rest: 30s
Mountain Climber	4x40 reps	rest: 90s
Pull-Up	1x20 reps	rest: 0s