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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.

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Day 1

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Seated Dumbbell Arnold Press▶
1. Seated Dumbbell Arnold Press
3 - 4 sets, 12 reps, (rest 90s)
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Pike Push-up on Bench demonstrationPlay Pike Push-up on Bench demonstration
2. Pike Push-up on Bench
4 sets, 15 - 20 reps, (rest 60s)
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Dumbbell Incline Lateral Raise demonstrationPlay Dumbbell Incline Lateral Raise demonstration
3. Dumbbell Incline Lateral Raise
3 - 4 sets, 12 - 15 reps, (rest 60s)
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Bent Over Low Pulley Rear Delt Fly demonstrationPlay Bent Over Low Pulley Rear Delt Fly demonstration
4. Bent Over Low Pulley Rear Delt Fly
3 - 4 sets, 12 - 15 reps, (rest 60s)
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Day 2

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

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

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
3 - 4 sets, 10 - 12 reps, (rest 90s)
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Neutral-Grip Dumbbell Incline Bench Press demonstrationPlay Neutral-Grip Dumbbell Incline Bench Press demonstration
2. Neutral-Grip Dumbbell Incline Bench Press
3 - 4 sets, 10 - 12 reps, (rest 90s)
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Cable Inner Chest Press demonstrationPlay Cable Inner Chest Press demonstration
3. Cable Inner Chest Press
3 sets, 12 - 15 reps, (rest 90s)
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Pec Dec demonstrationPlay Pec Dec demonstration
4. Pec Dec
3 - 4 sets, 12 - 15 reps, (rest 60s)
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Day 5

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Circuit
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
1A. Seated Barbell Military Press
5 sets, 10 - 12 reps, (rest 120s)
rest 60 seconds
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Chin-up demonstrationPlay Chin-up demonstration
1B. Chin-up
5 sets, 8 - 12 reps, (rest 120s)
rest 60 seconds
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Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
1C. Decline Barbell Bench Press
5 sets, 10 - 12 reps, (rest 120s)
rest 60 seconds
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
1D. Walking Dumbbell Lunge
5 sets, 15 - 20 reps, (rest 120s)
each leg
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Date Created: 1/17/2019, UTC


Last Updated: 9/12/2020, UTC

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