Free personalized workout plan

4 weeks transformation

By Nemanja Matovic

Experience

Beginner (1-2 years)

Days per week

5 days

Time

48 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Great program if you are not expirienced lifter and you would like to start lifting. It will be 5 days split followed by 2 rest days. Do it for 4 weeks, but increase the weight every week.

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

48 minutes

Genders

Female, Male

Days per week

5 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Great program if you are not expirienced lifter and you would like to start lifting. It will be 5 days split followed by 2 rest days. Do it for 4 weeks, but increase the weight every week.

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
4 sets10 - 12 reps90s
2. Barbell Hip Thrust with Bench3 - 4 sets10 - 12 reps90s
3. Barbell Rear Lunge3 - 4 sets10 - 15 reps90s
each leg
4. Goblet Squat
Goblet Squat
3 sets1 reps60s

ExerciseSetsRepsRestNotes
1A. Seated Barbell Military Press5 sets10 - 12 reps120s
rest 60 seconds
1B. Chin-up
Chin-up
5 sets8 - 12 reps120s
rest 60 seconds
1C. Decline Barbell Bench Press
Decline Barbell Bench Press
5 sets10 - 12 reps120s
rest 60 seconds
1D. Walking Dumbbell Lunge5 sets15 - 20 reps120s
each leg

Week 2



ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
4 sets10 - 12 reps90s
2. Barbell Hip Thrust with Bench3 - 4 sets10 - 12 reps90s
3. Barbell Rear Lunge3 - 4 sets10 - 15 reps90s
each leg
4. Goblet Squat
Goblet Squat
3 sets1 reps60s

ExerciseSetsRepsRestNotes
1A. Seated Barbell Military Press5 sets10 - 12 reps120s
rest 60 seconds
1B. Chin-up
Chin-up
5 sets8 - 12 reps120s
rest 60 seconds
1C. Decline Barbell Bench Press
Decline Barbell Bench Press
5 sets10 - 12 reps120s
rest 60 seconds
1D. Walking Dumbbell Lunge5 sets15 - 20 reps120s
each leg

Week 3



ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
4 sets10 - 12 reps90s
2. Barbell Hip Thrust with Bench3 - 4 sets10 - 12 reps90s
3. Barbell Rear Lunge3 - 4 sets10 - 15 reps90s
each leg
4. Goblet Squat
Goblet Squat
3 sets1 reps60s

ExerciseSetsRepsRestNotes
1A. Seated Barbell Military Press5 sets10 - 12 reps120s
rest 60 seconds
1B. Chin-up
Chin-up
5 sets8 - 12 reps120s
rest 60 seconds
1C. Decline Barbell Bench Press
Decline Barbell Bench Press
5 sets10 - 12 reps120s
rest 60 seconds
1D. Walking Dumbbell Lunge5 sets15 - 20 reps120s
each leg

Week 4



ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
4 sets10 - 12 reps90s
2. Barbell Hip Thrust with Bench3 - 4 sets10 - 12 reps90s
3. Barbell Rear Lunge3 - 4 sets10 - 15 reps90s
each leg
4. Goblet Squat
Goblet Squat
3 sets1 reps60s

ExerciseSetsRepsRestNotes
1A. Seated Barbell Military Press5 sets10 - 12 reps120s
rest 60 seconds
1B. Chin-up
Chin-up
5 sets8 - 12 reps120s
rest 60 seconds
1C. Decline Barbell Bench Press
Decline Barbell Bench Press
5 sets10 - 12 reps120s
rest 60 seconds
1D. Walking Dumbbell Lunge5 sets15 - 20 reps120s
each leg

Date Created: 1/17/19, 5:08 PM


Last Updated: 9/12/20, 9:38 PM

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