Free personalized workout plan

4 weeks transformation

By Nemanja Matovic

Experience
Beginner (1-2 years)
Time
48 minutes/day | 5 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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



Seated Dumbbell Arnold Press
3 - 4 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Pike Push-up on Bench demonstrationPlay Pike Push-up on Bench demonstration
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Incline Lateral Raise demonstrationPlay Dumbbell Incline Lateral Raise demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Low Pulley Rear Delt Fly demonstrationPlay Bent Over Low Pulley Rear Delt Fly demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
4 sets, 10 - 12 reps, (rest 90s)
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 - 4 sets, 10 - 12 reps, (rest 90s)
Show Alternative Exercises
Barbell Rear Lunge demonstrationPlay Barbell Rear Lunge demonstration
3 - 4 sets, 10 - 15 reps, (rest 90s)
each leg
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 1 reps, (rest 60s)
Show Alternative Exercises

Barbell Close Grip Bent-over Row demonstrationPlay Barbell Close Grip Bent-over Row demonstration
3 - 4 sets, 12 reps, (rest 90s)
Show Alternative Exercises
High Inverted Row
3 - 4 sets, 12 - 15 reps, (rest 90s)
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration
2 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 - 4 sets, 10 - 12 reps, (rest 90s)
Show Alternative Exercises
Neutral-Grip Dumbbell Incline Bench Press demonstrationPlay Neutral-Grip Dumbbell Incline Bench Press demonstration
3 - 4 sets, 10 - 12 reps, (rest 90s)
Show Alternative Exercises
Cable Inner Chest Press demonstrationPlay Cable Inner Chest Press demonstration
3 sets, 12 - 15 reps, (rest 90s)
Show Alternative Exercises
Pec Dec demonstrationPlay Pec Dec demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Circuit
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
5 sets, 10 - 12 reps, (rest 120s)
rest 60 seconds
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
5 sets, 8 - 12 reps, (rest 120s)
rest 60 seconds
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
5 sets, 10 - 12 reps, (rest 120s)
rest 60 seconds
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
5 sets, 15 - 20 reps, (rest 120s)
each leg
Show Alternative Exercises

Date Created: 1/17/2019, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by Nemanja Matovic

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.