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Day 1: Monday - Legs | Day 2: Tuesday - Chest and Shoulders | Day 3: Wednesday - Back and Arms | Day 4: Rest | Day 5: Friday - Legs | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 10 - 12 reps | 60s | |
2. Walking Dumbbell Lunge | 3 sets | 10 reps | 60s | Each leg |
3. 45 Degree Leg Press | 3 sets | 10 - 12 reps | 60s | |
4A. Goblet Squat![]() | 3 sets | 15 reps | 60s | |
4B. Leg Extensions | 3 sets | 15 reps | 60s | |
4C. Lying Leg Curls | 3 sets | 15 reps | 60s | |
5. Seated Calf Raise Machine![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 10 - 12 reps | 60s | |
2. Incline Dumbbell Press![]() | 4 sets | 12 reps | 60s | |
3A. Hammer Strength Machine Incline Bench Press![]() | 3 sets | 15 reps | 60s | |
3B. Pec Dec | 3 sets | 12 reps | 60s | |
4A. Standing Dumbbell Press | 3 sets | 15 reps | 60s | |
4B. Dumbbell Lateral Raise![]() | 3 sets | 15 reps | 60s | |
4C. Front Two-Dumbbell Raise![]() | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 10 - 12 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 4 sets | 12 reps | 60s | |
3. Machine Row | 4 sets | 10 reps | 60s | |
4. Lat Pulldown | 3 sets | 15 reps | 60s | |
5A. Cable Biceps Curl![]() | 3 sets | 12 reps | 60s | |
5B. Rope Tricep Extension | 3 sets | 12 reps | 60s | |
6A. Standing Hammer Curl | 3 sets | 12 reps | 60s | |
6B. Tricep Dips![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 10 - 12 reps | 60s | |
2. Stiff-Legged Dumbbell Deadlift | 4 sets | 10 - 12 reps | 60s | |
3. Plie Dumbbell Squat | 3 sets | 12 reps | 60s | |
4A. Standing Cable Hamstring Curl | 3 sets | 15 reps | 60s | |
4B. Dumbbell Alternating Rear Lunge![]() | 3 sets | 15 reps | 60s | |
5. Seated Calf Raise Machine![]() | 3 sets | 20 reps | 60s |
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