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Day 1: Monday - Workout A | Day 2: Tuesday - Workout B | Day 3: Rest | Day 4: Thursday - Workout C | Day 5: Friday - Workout D | Day 6: Rest | Day 7: Rest |
Compound lifts will begin with one or two higher rep-range warmup sets
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 12, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
2. Incline Dumbbell Press![]() | 4 sets | 8 - 10 reps | 60s | |
3. Chin-up![]() | 6 sets | 12, 12, AMAP, AMAP, AMAP, AMAP reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
5. Seated Dumbbell Shoulder Press![]() | 4 sets | 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
6. Dumbbell Lateral Raise![]() | 3 sets | 8 - 12 reps | 60s | |
7. Decline Sit Up![]() | 3 sets | 20 reps | 60s |
Compound lifts will begin with one or two higher rep-range warmup sets
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Biceps Curl![]() | 5 sets | 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
2. Weighted Triceps Dip | 5 sets | 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
3. Standing Calf Raises | 5 sets | 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
4. Barbell Squat | 6 sets | 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
5. Barbell Lunge | 4 sets | 10 - 12 reps | 60s | |
6. Lying Cable Hamstring Curl | 5 sets | 12, 10 - 12, 10 - 12, 10 - 12, 10 - 12 reps | 60s | |
7. Hanging Straight Leg Raise![]() | 3 sets | 20 reps | 60s |
Compound lifts will begin with one or two higher rep-range warmup sets
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 6 sets | 12, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
2. Dumbbell Bench Press![]() | 4 sets | 8 - 10 reps | 60s | |
3. Wide-Grip Pullup | 6 sets | 12, 12, AMAP, AMAP, AMAP, AMAP reps | 60s | |
4. Lying T-Bar Row | 5 sets | 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
5. Standing Dumbbell Upright Row | 4 sets | 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
6. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8 - 12 reps | 60s | |
7. Sit Up | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Alternating Incline Dumbbell Biceps Curl | 5 sets | 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
2. Decline Close Grip Bench Press![]() | 5 sets | 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
3. Seated Calf Raise Machine![]() | 5 sets | 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
4. 45 Degree Leg Press | 6 sets | 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
5. Dumbbell Bulgarian Split Squat![]() | 4 sets | 8 - 12 reps | 60s | |
6. Romanian Deadlift | 5 sets | 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
7. Lying Leg Raise With Hip Thrust (on Bench) | 3 sets | 20 reps | 60s |
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