Experience
Free personalized workout plan
Day 1: Monday - Upper Body Focus | Day 2: Tuesday - Lower Body Focus | Day 3: Rest | Day 4: Thursday - Upper Body Focus | Day 5: Friday - Lower Body Focus | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 6 sets | 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps | 60s | |
2. Barbell Bench Press | 4 sets | 4 - 8 reps | 60s | |
3. Close Grip Pull Up![]() | 6 sets | 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps | 60s | Weighted if needed |
4. Lying T-Bar Row | 5 sets | 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps | 60s | |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 6 - 10 reps | 60s | |
6. Dumbbell Lateral Raise![]() | 3 sets | 6 - 10 reps | 60s | |
7. Floor Crunch (legs on bench)![]() | 3 sets | 20 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Calf Raise Machine![]() | 6 sets | 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 30s | |
2. Stiff-Legged Barbell Deadlift | 5 sets | 12, 12, 6 - 10, 6 - 10, 6 - 10 reps | 60s | |
3. Barbell Squat | 6 sets | 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps | 90s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 6 - 10 reps | 60s | |
5. Barbell Biceps Curl![]() | 6 sets | 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps | 60s | |
6. Decline Close Grip Bench Press![]() | 6 sets | 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps | 60s | |
7. Hanging Straight Leg Raise![]() | 3 sets | 20 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Incline Dumbbell Press![]() | 6 sets | 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10s | 60s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 - 10 reps | 60s | |
3. Wide-Grip Pullup | 6 sets | 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | Weighted if needed |
4. Bent Over Barbell Row | 5 sets | 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | |
5. Barbell Push Press | 3 sets | 6 - 12 reps | 60s | |
6. Barbell Wide Grip Upright Row![]() | 3 sets | 8 - 12 reps | 60s | |
7. Sit Up | 3 sets | 20 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Machine Calf Raise | 6 sets | 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps | 30s | |
2. Stiff-Legged Dumbbell Deadlift | 5 sets | 12, 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
3. Dumbbell Bulgarian Split Squat![]() | 6 sets | 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
4. Crossed-Arm Barbell Front Squat![]() | 4 sets | 6 - 10 reps | 60s | |
5. Seated Dumbbell Biceps Curl![]() | 6 sets | 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | |
6. Weighted Chest Dip | 6 sets | 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | Parallel Bar |
7. Lying Floor Leg Raise | 3 sets | 20 reps | 60s |
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