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Free personalized workout plan
Day 1: Heavy Lower | Day 2: Heavy Upper | Day 3: Rest | Day 4: Hypertrophy Lower | Day 5: Hypertrophy Upper | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 - 33 sets | 6 reps | 60s | |
2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Pull-up | 3 sets | 6 reps | 60s | |
3. Bent Over Barbell Row | 1 set | 6 reps | 60s | |
4. Cable Triceps Pressdown![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
5. Cable One Arm Triceps Extension (pronated grip)![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 8 reps | 60s | or Front Squat |
2. Barbell Deadlift | 3 sets | 8 reps | 60s | You can do any variation |
3. Lying Leg Curls | 3 sets | 8 reps | 60s | |
4. Standing Calf Raises | 5 sets | 15 reps | 60s | |
5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
6. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Bench Press | 4 sets | 8 reps | 60s | |
2. Leverage Incline Chest Press | 4 sets | 8 reps | 60s | |
3. Lat Pulldown | 4 sets | 8 reps | 60s | |
4. Close-Grip Front Lat Pulldown![]() | 4 sets | 8 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 3 sets | 10 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
7. Cable Lateral Raise![]() | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
8. Dumbbell Alternating Front Raise![]() | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 - 33 sets | 6 reps | 60s | |
2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Pull-up | 3 sets | 6 reps | 60s | |
3. Bent Over Barbell Row | 1 set | 6 reps | 60s | |
4. Cable Triceps Pressdown![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
5. Cable One Arm Triceps Extension (pronated grip)![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 8 reps | 60s | or Front Squat |
2. Barbell Deadlift | 3 sets | 8 reps | 60s | You can do any variation |
3. Lying Leg Curls | 3 sets | 8 reps | 60s | |
4. Standing Calf Raises | 5 sets | 15 reps | 60s | |
5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
6. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Bench Press | 4 sets | 8 reps | 60s | |
2. Leverage Incline Chest Press | 4 sets | 8 reps | 60s | |
3. Lat Pulldown | 4 sets | 8 reps | 60s | |
4. Close-Grip Front Lat Pulldown![]() | 4 sets | 8 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 3 sets | 10 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
7. Cable Lateral Raise![]() | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
8. Dumbbell Alternating Front Raise![]() | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 - 33 sets | 6 reps | 60s | |
2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Pull-up | 3 sets | 6 reps | 60s | |
3. Bent Over Barbell Row | 1 set | 6 reps | 60s | |
4. Cable Triceps Pressdown![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
5. Cable One Arm Triceps Extension (pronated grip)![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 8 reps | 60s | or Front Squat |
2. Barbell Deadlift | 3 sets | 8 reps | 60s | You can do any variation |
3. Lying Leg Curls | 3 sets | 8 reps | 60s | |
4. Standing Calf Raises | 5 sets | 15 reps | 60s | |
5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
6. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Bench Press | 4 sets | 8 reps | 60s | |
2. Leverage Incline Chest Press | 4 sets | 8 reps | 60s | |
3. Lat Pulldown | 4 sets | 8 reps | 60s | |
4. Close-Grip Front Lat Pulldown![]() | 4 sets | 8 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 3 sets | 10 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
7. Cable Lateral Raise![]() | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
8. Dumbbell Alternating Front Raise![]() | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 - 33 sets | 6 reps | 60s | |
2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Pull-up | 3 sets | 6 reps | 60s | |
3. Bent Over Barbell Row | 1 set | 6 reps | 60s | |
4. Cable Triceps Pressdown![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
5. Cable One Arm Triceps Extension (pronated grip)![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 8 reps | 60s | or Front Squat |
2. Barbell Deadlift | 3 sets | 8 reps | 60s | You can do any variation |
3. Lying Leg Curls | 3 sets | 8 reps | 60s | |
4. Standing Calf Raises | 5 sets | 15 reps | 60s | |
5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
6. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Bench Press | 4 sets | 8 reps | 60s | |
2. Leverage Incline Chest Press | 4 sets | 8 reps | 60s | |
3. Lat Pulldown | 4 sets | 8 reps | 60s | |
4. Close-Grip Front Lat Pulldown![]() | 4 sets | 8 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 3 sets | 10 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
7. Cable Lateral Raise![]() | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
8. Dumbbell Alternating Front Raise![]() | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
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