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Day 1: Heavy Lower | Day 2: Heavy Upper | Day 3: Rest | Day 4: Control Lower | Day 5: Control Upper | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Crossed-Arm Barbell Front Squat![]() | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Deadlift | 2 sets | 6 reps | 60s | |
4. Stiff-Legged Barbell Deadlift![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 6 reps | 60s | |
4. Pull-up | 1 set | 6 reps | 60s | & Dip Weighted |
5. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
6. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 4 reps | 60s | |
2. Barbell Pause Front Squat | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | |
4. Barbell Deficit Deadlift![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spoto Press | 6 sets | 4 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 6 sets | 4 reps | 60s | Paused |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 10 reps | 60s | |
4. Pull-up | 1 set | 10 reps | 60s | & Dip weighted |
5. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Crossed-Arm Barbell Front Squat![]() | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Deadlift | 2 sets | 6 reps | 60s | |
4. Stiff-Legged Barbell Deadlift![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 6 reps | 60s | |
4. Pull-up | 1 set | 6 reps | 60s | & Dip Weighted |
5. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
6. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 4 reps | 60s | |
2. Barbell Pause Front Squat | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | |
4. Barbell Deficit Deadlift![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spoto Press | 6 sets | 4 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 6 sets | 4 reps | 60s | Paused |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 10 reps | 60s | |
4. Pull-up | 1 set | 10 reps | 60s | & Dip weighted |
5. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Crossed-Arm Barbell Front Squat![]() | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Deadlift | 2 sets | 6 reps | 60s | |
4. Stiff-Legged Barbell Deadlift![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 6 reps | 60s | |
4. Pull-up | 1 set | 6 reps | 60s | & Dip Weighted |
5. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
6. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 4 reps | 60s | |
2. Barbell Pause Front Squat | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | |
4. Barbell Deficit Deadlift![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spoto Press | 6 sets | 4 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 6 sets | 4 reps | 60s | Paused |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 10 reps | 60s | |
4. Pull-up | 1 set | 10 reps | 60s | & Dip weighted |
5. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Crossed-Arm Barbell Front Squat![]() | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Deadlift | 2 sets | 6 reps | 60s | |
4. Stiff-Legged Barbell Deadlift![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 6 reps | 60s | |
4. Pull-up | 1 set | 6 reps | 60s | & Dip Weighted |
5. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
6. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 4 reps | 60s | |
2. Barbell Pause Front Squat | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | |
4. Barbell Deficit Deadlift![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spoto Press | 6 sets | 4 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 6 sets | 4 reps | 60s | Paused |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 10 reps | 60s | |
4. Pull-up | 1 set | 10 reps | 60s | & Dip weighted |
5. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s |
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