Experience
Free personalized workout plan
4 weeks transformation
Workout Overview
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Seated Dumbbell Arnold Press ▶ | 3 - 4 sets | 12 reps | 90s | |
| 2. Pike Push-up on Bench | 4 sets | 15 - 20 reps | 60s | |
3. Dumbbell Incline Lateral Raise ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 4. Bent Over Low Pulley Rear Delt Fly | 3 - 4 sets | 12 - 15 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Dumbbell Squat ▶ | 4 sets | 10 - 12 reps | 90s | |
| 2. Barbell Hip Thrust with Bench | 3 - 4 sets | 10 - 12 reps | 90s | |
| 3. Barbell Rear Lunge | 3 - 4 sets | 10 - 15 reps | 90s | each leg |
4. Goblet Squat ▶ | 3 sets | 1 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Close Grip Bent-over Row | 3 - 4 sets | 12 reps | 90s | |
2. High Inverted Row ▶ | 3 - 4 sets | 12 - 15 reps | 90s | |
| 3. Wide-Grip Lat Pulldown | 3 - 4 sets | 12 - 15 reps | 60s | |
| 4. Rope Straight Arm Pull Down | 2 sets | 20 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
| 2. Neutral-Grip Dumbbell Incline Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Cable Inner Chest Press ▶ | 3 sets | 12 - 15 reps | 90s | |
| 4. Pec Dec | 3 - 4 sets | 12 - 15 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Seated Barbell Military Press | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1B. Chin-up ▶ | 5 sets | 8 - 12 reps | 120s | rest 60 seconds |
1C. Decline Barbell Bench Press ▶ | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
| 1D. Walking Dumbbell Lunge | 5 sets | 15 - 20 reps | 120s | each leg |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Dumbbell Arnold Press▶ | 3 - 4 sets | 12 reps | 90s | |
| 2. Pike Push-up on Bench | 4 sets | 15 - 20 reps | 60s | |
| 3. Dumbbell Incline Lateral Raise▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 4. Bent Over Low Pulley Rear Delt Fly | 3 - 4 sets | 12 - 15 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Squat▶ | 4 sets | 10 - 12 reps | 90s | |
| 2. Barbell Hip Thrust with Bench | 3 - 4 sets | 10 - 12 reps | 90s | |
| 3. Barbell Rear Lunge | 3 - 4 sets | 10 - 15 reps | 90s | each leg |
| 4. Goblet Squat▶ | 3 sets | 1 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Close Grip Bent-over Row | 3 - 4 sets | 12 reps | 90s | |
| 2. High Inverted Row▶ | 3 - 4 sets | 12 - 15 reps | 90s | |
| 3. Wide-Grip Lat Pulldown | 3 - 4 sets | 12 - 15 reps | 60s | |
| 4. Rope Straight Arm Pull Down | 2 sets | 20 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
| 2. Neutral-Grip Dumbbell Incline Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
| 3. Cable Inner Chest Press▶ | 3 sets | 12 - 15 reps | 90s | |
| 4. Pec Dec | 3 - 4 sets | 12 - 15 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Seated Barbell Military Press | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
| 1B. Chin-up▶ | 5 sets | 8 - 12 reps | 120s | rest 60 seconds |
| 1C. Decline Barbell Bench Press▶ | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
| 1D. Walking Dumbbell Lunge | 5 sets | 15 - 20 reps | 120s | each leg |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Dumbbell Arnold Press▶ | 3 - 4 sets | 12 reps | 90s | |
| 2. Pike Push-up on Bench | 4 sets | 15 - 20 reps | 60s | |
| 3. Dumbbell Incline Lateral Raise▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 4. Bent Over Low Pulley Rear Delt Fly | 3 - 4 sets | 12 - 15 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Squat▶ | 4 sets | 10 - 12 reps | 90s | |
| 2. Barbell Hip Thrust with Bench | 3 - 4 sets | 10 - 12 reps | 90s | |
| 3. Barbell Rear Lunge | 3 - 4 sets | 10 - 15 reps | 90s | each leg |
| 4. Goblet Squat▶ | 3 sets | 1 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Close Grip Bent-over Row | 3 - 4 sets | 12 reps | 90s | |
| 2. High Inverted Row▶ | 3 - 4 sets | 12 - 15 reps | 90s | |
| 3. Wide-Grip Lat Pulldown | 3 - 4 sets | 12 - 15 reps | 60s | |
| 4. Rope Straight Arm Pull Down | 2 sets | 20 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
| 2. Neutral-Grip Dumbbell Incline Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
| 3. Cable Inner Chest Press▶ | 3 sets | 12 - 15 reps | 90s | |
| 4. Pec Dec | 3 - 4 sets | 12 - 15 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Seated Barbell Military Press | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
| 1B. Chin-up▶ | 5 sets | 8 - 12 reps | 120s | rest 60 seconds |
| 1C. Decline Barbell Bench Press▶ | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
| 1D. Walking Dumbbell Lunge | 5 sets | 15 - 20 reps | 120s | each leg |
Week 4
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Dumbbell Arnold Press▶ | 3 - 4 sets | 12 reps | 90s | |
| 2. Pike Push-up on Bench | 4 sets | 15 - 20 reps | 60s | |
| 3. Dumbbell Incline Lateral Raise▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 4. Bent Over Low Pulley Rear Delt Fly | 3 - 4 sets | 12 - 15 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Squat▶ | 4 sets | 10 - 12 reps | 90s | |
| 2. Barbell Hip Thrust with Bench | 3 - 4 sets | 10 - 12 reps | 90s | |
| 3. Barbell Rear Lunge | 3 - 4 sets | 10 - 15 reps | 90s | each leg |
| 4. Goblet Squat▶ | 3 sets | 1 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Close Grip Bent-over Row | 3 - 4 sets | 12 reps | 90s | |
| 2. High Inverted Row▶ | 3 - 4 sets | 12 - 15 reps | 90s | |
| 3. Wide-Grip Lat Pulldown | 3 - 4 sets | 12 - 15 reps | 60s | |
| 4. Rope Straight Arm Pull Down | 2 sets | 20 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
| 2. Neutral-Grip Dumbbell Incline Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
| 3. Cable Inner Chest Press▶ | 3 sets | 12 - 15 reps | 90s | |
| 4. Pec Dec | 3 - 4 sets | 12 - 15 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Seated Barbell Military Press | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
| 1B. Chin-up▶ | 5 sets | 8 - 12 reps | 120s | rest 60 seconds |
| 1C. Decline Barbell Bench Press▶ | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
| 1D. Walking Dumbbell Lunge | 5 sets | 15 - 20 reps | 120s | each leg |
Date Created: 1/17/19, 5:08 PM
Last Updated: 9/12/20, 9:38 PM
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