Free personalized workout plan

4 Day Strength Training Superset Style Exercise Plan

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
69 minutes/day | 4 days/week
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Bands, Bodyweight, Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description
Source: docs.google.com

This workout is designed for those of you who don't have a lot of time to work out, but still want to get in a good sweat. It focuses on dumbbells, resistance bands, and bodyweight exercises that can be completed in 30 minutes or less. We focus on supersets so that the workout doesn't require too much rest time and we keep your heart pumping!


You can do this workout at home with limited equipment. All you need to do is get a set of dumbbells, resistance bands (if desired), and bodyweight. This workout is a split with upper body and lower body as well as some cardio at the end for those who want it!


Do this workout in a short period of time and optimize for getting your blood flowing and body moving.

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Dumbbell & Resistance Band Upper Body

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Standing Dumbbell Shoulder Press
4 sets, 12 reps, (rest 60s)
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Bent Over Row with Resistance Bands
4 sets, 12 reps, (rest 60s)
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Circuit
Resistance Band Tricep Kickback
4 sets, 12 reps, (rest 60s)
Substitution: Speed Band Overhead Triceps
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Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 12 reps, (rest 60s)
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Circuit
Push-up demonstrationPlay Push-up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
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Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Each side
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Dumbbell & Resistance Band Lower Body

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Circuit
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
4 sets, 12 reps, (rest 60s)
Alternative: Resistance Band Front Squat
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Dumbbell Low Swing demonstrationPlay Dumbbell Low Swing demonstration
4 sets, 12 reps, (rest 60s)
Alternative: Resistance Band Deadlift
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Circuit
Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
4 sets, 12 reps, (rest 60s)
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Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 12 reps, (rest 60s)
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Circuit
Dumbell Single Leg Stiff-leg Deadlift demonstrationPlay Dumbell Single Leg Stiff-leg Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Left Side
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Dumbell Single Leg Stiff-leg Deadlift demonstrationPlay Dumbell Single Leg Stiff-leg Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Right Side
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Circuit
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Show Alternative Exercises

Bodyweight Upper Body

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Circuit
Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
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Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 12 reps, (rest 60s)
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Circuit
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 12 reps, (rest 60s)
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Superman
4 sets, 12 reps, (rest 60s)
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Circuit
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 12 reps, (rest 60s)
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Inverted Row
4 sets, 12 reps, (rest 60s)
Can do this with the TRX too
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Circuit
Crunches
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
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Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises

Bodyweight Lower Body

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Circuit
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Wide-Stance Plank with Leg Lift
4 sets, 12 reps, (rest 60s)
6 each side
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Circuit
Single Leg Split Squat
4 sets, 12 reps, (rest 60s)
Left Side
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Single Leg Split Squat
4 sets, 12 reps, (rest 60s)
Right Side
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Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
4 sets, 16 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 16 reps, (rest 60s)
Show Alternative Exercises
Circuit
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Show Alternative Exercises

Date Created: 4/5/2021, UTC


Last Updated: 6/4/2021, UTC

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