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Free personalized workout plan
Day 1: Lower Body (Strength) | Day 2: Upper Body (Strength) | Day 3: Lower Body (Volume) | Day 4: Upper Body (Volume) | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 3 sets | 5 reps | 60s | |
3. Bulgarian Split Squat On Smith Machine | 3 sets | 8 reps | 60s | RPE 8 |
4. Smith Standing Leg Calf Raise | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 5 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 8 reps | 60s | |
4. Chin-up![]() | 2 sets | 8 reps | 60s | |
5. Cable Chest Flye![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | |
2. Seated Leg Press | 3 sets | 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 reps | 60s | RPE 6 (60% of the weight you used on your first day) |
2. Seated Cable Row![]() | 3 sets | 10 reps | 60s | |
3. Barbell Incline Bench Press | 2 sets | 12 reps | 60s | |
4. Chin-up![]() | 2 sets | 12 reps | 60s | |
5. Cable Triceps Pressdown![]() | 2 sets | 12 reps | 60s | |
6. Hammer Curls![]() | 2 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 3 sets | 5 reps | 60s | |
3. Bulgarian Split Squat On Smith Machine | 3 sets | 8 reps | 60s | RPE 8 |
4. Smith Standing Leg Calf Raise | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 5 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 8 reps | 60s | |
4. Chin-up![]() | 2 sets | 8 reps | 60s | |
5. Cable Chest Flye![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | |
2. Seated Leg Press | 3 sets | 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 10 reps | 60s | |
3. Barbell Incline Bench Press | 2 sets | 12 reps | 60s | |
4. Chin-up![]() | 2 sets | 12 reps | 60s | |
5. Cable Triceps Pressdown![]() | 2 sets | 12 reps | 60s | |
6. Hammer Curls![]() | 2 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 3 sets | 5 reps | 60s | |
3. Bulgarian Split Squat On Smith Machine | 3 sets | 8 reps | 60s | RPE 8 |
4. Smith Standing Leg Calf Raise | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 5 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 8 reps | 60s | |
4. Chin-up![]() | 2 sets | 8 reps | 60s | |
5. Cable Chest Flye![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | |
2. Seated Leg Press | 3 sets | 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 10 reps | 60s | |
3. Barbell Incline Bench Press | 2 sets | 12 reps | 60s | |
4. Chin-up![]() | 2 sets | 12 reps | 60s | |
5. Cable Triceps Pressdown![]() | 2 sets | 12 reps | 60s | |
6. Hammer Curls![]() | 2 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 3 sets | 5 reps | 60s | |
3. Bulgarian Split Squat On Smith Machine | 3 sets | 8 reps | 60s | RPE 8 |
4. Smith Standing Leg Calf Raise | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 5 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 8 reps | 60s | |
4. Chin-up![]() | 2 sets | 8 reps | 60s | |
5. Cable Chest Flye![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | |
2. Seated Leg Press | 3 sets | 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 10 reps | 60s | |
3. Barbell Incline Bench Press | 2 sets | 12 reps | 60s | |
4. Chin-up![]() | 2 sets | 12 reps | 60s | |
5. Cable Triceps Pressdown![]() | 2 sets | 12 reps | 60s | |
6. Hammer Curls![]() | 2 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 3 sets | 5 reps | 60s | |
3. Bulgarian Split Squat On Smith Machine | 3 sets | 8 reps | 60s | RPE 8 |
4. Smith Standing Leg Calf Raise | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 5 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 8 reps | 60s | |
4. Chin-up![]() | 2 sets | 8 reps | 60s | |
5. Cable Chest Flye![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | |
2. Seated Leg Press | 3 sets | 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 10 reps | 60s | |
3. Barbell Incline Bench Press | 2 sets | 12 reps | 60s | |
4. Chin-up![]() | 2 sets | 12 reps | 60s | |
5. Cable Triceps Pressdown![]() | 2 sets | 12 reps | 60s | |
6. Hammer Curls![]() | 2 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 3 sets | 5 reps | 60s | |
3. Bulgarian Split Squat On Smith Machine | 3 sets | 8 reps | 60s | RPE 8 |
4. Smith Standing Leg Calf Raise | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 5 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 8 reps | 60s | |
4. Chin-up![]() | 2 sets | 8 reps | 60s | |
5. Cable Chest Flye![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | |
2. Seated Leg Press | 3 sets | 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 10 reps | 60s | |
3. Barbell Incline Bench Press | 2 sets | 12 reps | 60s | |
4. Chin-up![]() | 2 sets | 12 reps | 60s | |
5. Cable Triceps Pressdown![]() | 2 sets | 12 reps | 60s | |
6. Hammer Curls![]() | 2 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 3 sets | 5 reps | 60s | |
3. Bulgarian Split Squat On Smith Machine | 3 sets | 8 reps | 60s | RPE 8 |
4. Smith Standing Leg Calf Raise | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 5 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 8 reps | 60s | |
4. Chin-up![]() | 2 sets | 8 reps | 60s | |
5. Cable Chest Flye![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | |
2. Seated Leg Press | 3 sets | 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 10 reps | 60s | |
3. Barbell Incline Bench Press | 2 sets | 12 reps | 60s | |
4. Chin-up![]() | 2 sets | 12 reps | 60s | |
5. Cable Triceps Pressdown![]() | 2 sets | 12 reps | 60s | |
6. Hammer Curls![]() | 2 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 3 sets | 5 reps | 60s | |
3. Bulgarian Split Squat On Smith Machine | 3 sets | 8 reps | 60s | RPE 8 |
4. Smith Standing Leg Calf Raise | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 5 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 8 reps | 60s | |
4. Chin-up![]() | 2 sets | 8 reps | 60s | |
5. Cable Chest Flye![]() | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | |
2. Seated Leg Press | 3 sets | 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 10 reps | 60s | |
3. Barbell Incline Bench Press | 2 sets | 12 reps | 60s | |
4. Chin-up![]() | 2 sets | 12 reps | 60s | |
5. Cable Triceps Pressdown![]() | 2 sets | 12 reps | 60s | |
6. Hammer Curls![]() | 2 sets | 12 reps | 60s |
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