4 weeks transformation

Google Sheet Workout Export

By Nemanja Matovic

Experience Advanced (3+ years)
Time 35 minutes/day | 5 days/week | 4 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
30%

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
ExpandMore
Description

Week 1 Overview




ExerciseSetsRepsRest
1.Seated Dumbbell Arnold Press
3-4 sets12 reps90s
2.Pike Push-up on Bench
4 sets15-20 reps60s
3.Dumbbell Incline Lateral Raise
3-4 sets12-15 reps60s
4.Bent Over Low Pulley Rear Delt Fly
3-4 sets12-15 reps60s

ExerciseSetsRepsRest
1.Dumbbell Squat
4 sets10-12 reps90s
2.Barbell Hip Thrust with Bench
3-4 sets10-12 reps90s
3.Barbell Rear Lunge

See Exercise Notes

3-4 sets10-15 reps90s
4.Goblet Squat
3 sets1 reps60s

ExerciseSetsRepsRest
1.Barbell Close Grip Bent-over Row
3-4 sets12 reps90s
2.High Inverted Row
3-4 sets12-15 reps90s
3.Wide-Grip Lat Pulldown
3-4 sets12-15 reps60s
4.Rope Straight Arm Pull Down
2 sets20 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press
3-4 sets10-12 reps90s
2.Neutral-Grip Dumbbell Incline Bench Press
3-4 sets10-12 reps90s
3.Cable Inner Chest Press
3 sets12-15 reps90s
4.Pec Deck
3-4 sets12-15 reps60s

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 120s between rounds

1A.Seated Barbell Military Press

See Exercise Notes

5 rounds10-12 reps0s
1B.Chin-up

See Exercise Notes

5 rounds8-12 reps0s
1C.Decline Barbell Bench Press

See Exercise Notes

5 rounds10-12 reps0s
1D.Walking Dumbbell Lunge

See Exercise Notes

5 rounds15-20 reps120s

Date Created: 1/17/2019, UTC


Last Updated: 12/7/2021, UTC





Similar Workouts

More Workouts by Nemanja Matovic

Create a custom workout plan with AI

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