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Free personalized workout plan
Day 1: Monday - Upper Body A | Day 2: Tuesday - Lower A | Day 3: Rest | Day 4: Thursday - Upper Body B | Day 5: Friday - Lower Body B | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Weighted Pullup![]() | 4 sets | AMAP reps | 120s | |
2. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 150s | |
3. Pendlay Row | 4 sets | 6 reps | 150s | |
4. Dumbbell Lateral Raise![]() | 3 sets | 10 reps | 60s | |
5. Bent Over Dumbbell Rear Delt Raise With Head On Bench | 3 sets | 10 reps | 60s | |
6. Barbell Shrug Behind The Back | 3 sets | AMAP reps | 60s | Aim for a total of 40-50 reps in your 3 sets |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 5 reps | 180s | |
2. Barbell Deadlift | 3 sets | 6 reps | 180s | |
3. Dumbbell Lunges![]() | 3 sets | 10 reps | 60s | |
4. Single Leg Hip Bridge | 3 sets | 10 - 12 reps | 30s | Focus on contracting the glute and hamstring muscles at the top of the movement. Hold the contraction for a second or two before coming back down. |
5. Plank | 3 sets | 60 reps | 45s | |
6. General Side Plank![]() | 3 sets | 60s | 45s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Chinup![]() | 3 sets | AMAP reps | 90s | |
2. Lat Pulldown | 3 sets | 10 - 12 reps | 60s | |
3. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | Perform 10-12 reps each side |
4. Neutral-Grip Dumbbell Incline Bench Press | 3 sets | 8 - 10 reps | 90s | |
5. Single Arm Cable Lateral Raise (Crossbody) | 3 sets | 12 - 15 reps | 30s | |
6. Bent Over Low Pulley Rear Delt Fly | 3 sets | 12 - 15 reps | 30s | |
7. Incline Cable Tricep Extension (rope extension)![]() | 2 sets | 15 reps | 45s | |
8. Alternating Incline Dumbbell Biceps Curl | 2 sets | 15 reps | 45s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 4 sets | 8 reps | 120s | |
2. Romanian Deadlift | 3 sets | 8 - 10 reps | 60s | |
3. Dumbbell Step-Up![]() | 3 sets | 10 reps | 60s | Perform 10 reps each leg. |
4. 45 Degree Leg Press | 3 sets | 12 - 15 reps | 90s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 45s | |
6. Smith Machine Calf Raise | 3 sets | 12 - 15 reps | 60s | |
7. Kneeling Ab Wheel![]() | 3 - 4 sets | 10 - 15 reps | 45s |
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