Experience
Free personalized workout plan
Day 1: Monday - Upper Body | Day 2: Tuesday - Lower Body | Day 3: Rest | Day 4: Thursday - Upper Body | Day 5: Friday - Lower Body | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 3 sets | 6 - 12 reps | 60s | For added difficulty, add weight using a belt or dumbbell |
2. Dumbbell Bench Press![]() | 4 sets | 10 reps | 60s | |
3. T-Bar Row with Handle![]() | 3 sets | 10 reps | 60s | |
4. Standing Dumbbell Press | 3 sets | 10 reps | 60s | |
5. Seated Cable Row![]() | 2 sets | 10 reps | 60s | |
6. Dumbbell Lateral Raise![]() | 2 sets | 10 reps | 60s | |
7. Barbell Biceps Curl![]() | 2 sets | 10 reps | 60s | |
8. French Press![]() | 2 sets | 10 reps | 60s | |
9. Dumbbell Shrug![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Squat![]() | 4 sets | 10 reps | 60s | |
2. Romanian Deadlift | 3 sets | 10 reps | 60s | |
3. 45 Degree Leg Press | 3 sets | 12 reps | 60s | |
4. Barbell Hip Thrust with Bench | 2 sets | 10 reps | 60s | |
5. Standing Machine Calf Raise | 3 sets | 12 reps | 60s | |
6. Hanging Straight Leg Raise![]() | 2 sets | 15 reps | 60s | |
7. Crunch (on stability ball, arms crossed)![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Incline Dumbbell Press![]() | 3 sets | 12 reps | 60s | |
2. Bent Over Two-Dumbbell Row![]() | 3 sets | 10 reps | 60s | |
3. Pec Dec | 3 sets | 10 reps | 60s | |
4. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 10 reps | 60s | |
5. Machine Row | 2 sets | 10 reps | 60s | |
6. Machine Reverse Fly | 2 sets | 10 reps | 60s | |
7. Cable Biceps Curl![]() | 2 sets | 10 reps | 60s | |
8. Tricep Dips![]() | 2 sets | 10 reps | 60s | Add weight once you can perform 2 sets of 10 with perfect form. |
9. Standing Dumbbell Reverse Curl | 2 sets | 10 reps | 60s | |
10. Kneeling Cable Crunch![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Sumo Deadlift | 4 sets | 10 reps | 60s | |
2. Front Squat (Clean Grip)![]() | 3 sets | 10 reps | 60s | |
3. Leg Extensions | 3 sets | 10 reps | 60s | |
4. Hyperextension![]() | 2 sets | 12 reps | 60s | Glute focused |
5. Dumbbell Bulgarian Split Squat![]() | 2 sets | 10 reps | 60s | |
6. Seated Calf Raise Machine![]() | 2 sets | 15 reps | 60s | |
7. Plank | 3 sets | 30s | 60s |
See More Similar Workouts
See More More Workouts by mywrkouts.com
See More Similiar split workouts
See More Workouts with similar equipment
See More 4 day workouts that are 75 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.