Free personalized workout plan

4 day Compound Sets for Shred Program

By Myworkouts

Experience
Intermediate (2-3 years)
Time
28 minutes/day | 4 days/week
Good for
Fat Loss
Equipment
Barbell, Squat Rack, Bodyweight, 2 x Dumbbell, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Flat Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Leg Extension Machine, Weight Plate, Seated Calf Raise Machine, Jump Rope, Loop Bands, Pull up bar, Incline Bench, Rope Cable Machine, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Lower Body

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Circuit
Barbell Back Squat
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Squat
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Stiff-Legged Dumbbell Deadlift
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Lying Leg Curls
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
45 Degree Leg Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Reverse Lunge
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
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Tuesday - Upper Body

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Circuit
Barbell Bench Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Push-up
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Bent Over Barbell Row
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Inverted Row
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Lateral Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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No media available

3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell 21s
3 sets, 1 reps, (rest 60s)
Time between exercises: 60s
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Seated Low Pulley Overhead Tricep Extension
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Thursday - Lower Body

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Circuit
Barbell Deadlift
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Straight Leg Toe Touch (Floor Toe Reach)
4 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
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Circuit
Barbell Front Squat (weightlifting style)
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Side Lunge
3 sets, 10 reps, (rest 60s)
Each side
Time between exercises: 60s
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Circuit
Leg Extensions
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Lying Leg Curls
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit

No media available

3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Jump Rope: Basic Hop
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Friday - Upper Body

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Circuit
Standing Dumbbell Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Band Pull Apart
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bent Over Two-Dumbbell Row
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Incline Dumbbell Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Fly On Incline Bench
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Standing Dumbbell Biceps Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Tricep Extension
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:08:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:08:01 GMT+0000 (Coordinated Universal Time)

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