4 Day Strength Training Superset Style Exercise Plan

By Alex Meyers

	Advanced (3+ years)
	47 minutes/day \| 4 days/week
	Bodybuilding, Build Muscle, Gain Strength, Fat Loss, Tone Body
	2 x Dumbbell, Flat Bench, Loop Bands, Handle Resistance Bands, Bodyweight, 1 x Dumbbell, Squat Rack, Chair Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Dumbbell & Resistance Band Upper Body

Day 2:

Dumbbell & Resistance Band Lower Body

Day 3:

Bodyweight Upper Body

Day 4:

Bodyweight Lower Body

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Dumbbell & Resistance Band Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Bench Press	4 rounds	12 reps	0s
1B.Bent Over Two-Dumbbell Row	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Standing Dumbbell Shoulder Press	4 rounds	12 reps	0s
2B.Bent Over Row with Resistance Bands	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Resistance Band Tricep Kickback See Exercise Notes	4 rounds	12 reps	0s
3B.Resistance Band Bicep Curl	4 rounds	12 reps	60s
Circuit #4 - 6 rounds Rest 60s between rounds
4A.Push-up	6 rounds	12 reps	0s
4B.Sprinter Sit up See Exercise Notes	6 rounds	12 reps	60s

Day 2 - Dumbbell & Resistance Band Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Front Squat See Exercise Notes	4 rounds	12 reps	0s
1B.Dumbbell Low Swing See Exercise Notes	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Hip Thrust	4 rounds	12 reps	0s
2B.Alternating Dumbbell Lunge	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbell Single Leg Stiff-leg Deadlift See Exercise Notes	4 rounds	12 reps	0s
3B.Dumbell Single Leg Stiff-leg Deadlift See Exercise Notes	4 rounds	12 reps	60s
Circuit #4 - 6 rounds Rest 60s between rounds
4A.Side Plank	6 rounds	60s	0s
4B.Side Plank	6 rounds	60s	60s

Day 3 - Bodyweight Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Push-up	4 rounds	8 reps	0s
1B.Scapula Push-Ups	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Shoulder Tap	4 rounds	12 reps	0s
2B.Superman from Floor	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Bench Dip	4 rounds	12 reps	0s
3B.Inverted Row See Exercise Notes	4 rounds	12 reps	60s
Circuit #4 - 6 rounds Rest 60s between rounds
4A.Crunches	6 rounds	12 reps	0s
4B.Sprinter Sit up	6 rounds	12 reps	60s

Day 4 - Bodyweight Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Bodyweight Squat	4 rounds	20 reps	0s
1B.Wide-Stance Plank with Leg Lift See Exercise Notes	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Single Leg Split Squat See Exercise Notes	4 rounds	12 reps	0s
2B.Single Leg Split Squat See Exercise Notes	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Bodyweight Lunge	4 rounds	16 reps	0s
3B.Bodyweight Side Lunge	4 rounds	16 reps	60s
Circuit #4 - 6 rounds Rest 60s between rounds
4A.Side Plank	6 rounds	60s	0s
4B.Side Plank	6 rounds	60s	60s

Date Created: 4/5/2021, UTC

Last Updated: 11/2/2021, UTC

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