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4 Day Strength Training Superset Style Exercise Plan

By Alex Meyers

Experience
Advanced (3+ years)
Time
47 minutes/day | 4 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength, Fat Loss, Tone Body
Equipment
2 x Dumbbell, Flat Bench, Loop Bands, Handle Resistance Bands, Bodyweight, 1 x Dumbbell, Squat Rack, Chair
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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Day 1 - Dumbbell & Resistance Band Upper Body

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Dumbbell Shoulder Press demonstrationPlay Standing Dumbbell Shoulder Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Row with Resistance Bands demonstrationPlay Bent Over Row with Resistance Bands demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Resistance Band Tricep Kickback
4 sets, 12 reps, (rest 60s)
Substitution: Speed Band Overhead Triceps
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Push-up demonstrationPlay Push-up demonstration
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sprinter Sit up demonstrationPlay Sprinter Sit up demonstration
6 sets, 12 reps, (rest 60s)
Each side
Time between exercises: 60s
Show Alternative Exercises

Day 2 - 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
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Low Swing demonstrationPlay Dumbbell Low Swing demonstration
4 sets, 12 reps, (rest 60s)
Alternative: Resistance Band Deadlift
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbell Single Leg Stiff-leg Deadlift demonstrationPlay Dumbell Single Leg Stiff-leg Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Left Side
Time between exercises: 60s
Show Alternative Exercises
Dumbell Single Leg Stiff-leg Deadlift demonstrationPlay Dumbell Single Leg Stiff-leg Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Right Side
Time between exercises: 60s
Show Alternative Exercises
Circuit
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Bodyweight Upper Body

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Circuit
Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 12 reps, (rest 60s)
Can do this with the TRX too
Time between exercises: 60s
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sprinter Sit up demonstrationPlay Sprinter Sit up demonstration
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Bodyweight Lower Body

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

Date Created: 4/5/2021, UTC


Last Updated: 11/2/2021, UTC

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