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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Muscle Group(s): None... | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Front Squat (Clean Grip)![]() | 3 sets | 4 - 6, 10 - 12, 10 - 12 reps | 120s | A1 5010 rest 10 seconds |
1B. Leg Extensions | 3 sets | 10 - 12 reps | 120s | A2 2010 rest 120 seconds |
2A. Wide-Grip Pullup | 3 sets | 4 - 6, 10 - 12, 10 - 12 reps | 120s | B1 5010 rest 10 seconds |
2B. Rope Straight Arm Pull Down | 3 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Barbell Step-Up | 3 sets | 10 - 12 reps | 60s | C1 2010 rest 60 seconds |
3B. Bent Over Barbell Row | 3 sets | 10 - 12 reps | 60s | C2 rest 60 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Incline Bench Press | 3 sets | 4 - 6, 10 - 12, 10 - 12 reps | 120s | A1 5010 rest 10 seconds |
1B. Dumbbell Flys![]() | 3 sets | 10 - 12 reps | 120s | A2 2010 rest 120 seconds |
2A. Barbell Good-morning | 3 sets | 4 - 6 reps | 120s | B1 3010 rest 10 seconds |
2B. Decline Sit Up![]() | 3 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Dumbbell Bench Press![]() | 3 sets | 10 - 12 reps | 60s | C1 3010 rest 60 seconds |
3B. Dead Bug![]() | 3 sets | 10 - 12 reps | 60s | C2 2010 rest 120 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Leg Extensions | 3 sets | 8 - 10 reps | 120s | A1 3010 rest 10 seconds |
1B. Cyclist Squat![]() | 3 sets | 8 - 10 reps | 120s | A2 3010 rest 120 seconds |
2A. Barbell Pullover | 3 sets | 8 - 10, 10 - 12, 10 - 12 reps | 120s | B1 3010 rest 10 seconds |
2B. Wide-Grip Lat Pulldown | 3 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Barbell Side Lunge | 3 sets | 10 - 12 reps | 60s | C1 2010 rest 60 seconds |
3B. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | C2 2010 rest 120 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Cable Lateral Raise![]() | 3 sets | 8 - 10 reps | 120s | A1 3010 rest 10 seconds |
1B. Seated Dumbbell Arnold Press![]() | 3 sets | 8 - 10 reps | 120s | A2 3010 rest 120 seconds |
2A. Hanging Leg Raise![]() | 3 sets | 10 - 12 reps | 120s | B1 2010 rest 10 seconds |
2B. Hyperextension![]() | 3 sets | 8 - 10 reps | 120s | B2 3010 rest 120 seconds |
3A. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 10 - 12 reps | 60s | C1 3010 rest 60 seconds |
3B. Suspension Pike Crunch![]() | 3 sets | 10 - 12 reps | 60s | C2 2110 rest 60 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Front Squat (Clean Grip)![]() | 3 sets | 4 - 6, 10 - 12, 10 - 12 reps | 120s | A1 5010 rest 10 seconds |
1B. Leg Extensions | 3 sets | 10 - 12 reps | 120s | A2 2010 rest 120 seconds |
2A. Wide-Grip Pullup | 3 sets | 4 - 6, 10 - 12, 10 - 12 reps | 120s | B1 5010 rest 10 seconds |
2B. Rope Straight Arm Pull Down | 3 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Barbell Step-Up | 3 sets | 10 - 12 reps | 60s | C1 2010 rest 60 seconds |
3B. Bent Over Barbell Row | 3 sets | 10 - 12 reps | 60s | C2 rest 60 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Incline Bench Press | 3 sets | 4 - 6, 10 - 12, 10 - 12 reps | 120s | A1 5010 rest 10 seconds |
1B. Dumbbell Flys![]() | 3 sets | 10 - 12 reps | 120s | A2 2010 rest 120 seconds |
2A. Barbell Good-morning | 3 sets | 4 - 6 reps | 120s | B1 3010 rest 10 seconds |
2B. Decline Sit Up![]() | 3 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Dumbbell Bench Press![]() | 3 sets | 10 - 12 reps | 60s | C1 3010 rest 60 seconds |
3B. Dead Bug![]() | 3 sets | 10 - 12 reps | 60s | C2 2010 rest 120 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Leg Extensions | 3 sets | 8 - 10 reps | 120s | A1 3010 rest 10 seconds |
1B. Cyclist Squat![]() | 3 sets | 8 - 10 reps | 120s | A2 3010 rest 120 seconds |
2A. Barbell Pullover | 3 sets | 8 - 10, 10 - 12, 10 - 12 reps | 120s | B1 3010 rest 10 seconds |
2B. Wide-Grip Lat Pulldown | 3 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Barbell Side Lunge | 3 sets | 10 - 12 reps | 60s | C1 2010 rest 60 seconds |
3B. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | C2 2010 rest 120 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Cable Lateral Raise![]() | 3 sets | 8 - 10 reps | 120s | A1 3010 rest 10 seconds |
1B. Seated Dumbbell Arnold Press![]() | 3 sets | 8 - 10 reps | 120s | A2 3010 rest 120 seconds |
2A. Hanging Leg Raise![]() | 3 sets | 10 - 12 reps | 120s | B1 2010 rest 10 seconds |
2B. Hyperextension![]() | 3 sets | 8 - 10 reps | 120s | B2 3010 rest 120 seconds |
3A. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 10 - 12 reps | 60s | C1 3010 rest 60 seconds |
3B. Suspension Pike Crunch![]() | 3 sets | 10 - 12 reps | 60s | C2 2110 rest 60 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Front Squat (Clean Grip)![]() | 4 sets | 4 - 6, 10 - 12, 10 - 12, 10 - 12 reps | 120s | A1 5010 rest 10 seconds |
1B. Leg Extensions | 4 sets | 10 - 12 reps | 120s | A2 2010 rest 120 seconds |
2A. Wide-Grip Pullup | 4 sets | 4 - 6, 10 - 12, 10 - 12, 10 - 12 reps | 120s | B1 5010 rest 10 seconds |
2B. Rope Straight Arm Pull Down | 4 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Barbell Step-Up | 3 sets | 10 - 12 reps | 60s | C1 2010 rest 60 seconds |
3B. Bent Over Barbell Row | 3 sets | 10 - 12 reps | 60s | C2 rest 60 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Incline Bench Press | 4 sets | 4 - 6, 10 - 12, 10 - 12, 10 - 12 reps | 120s | A1 5010 rest 10 seconds |
1B. Dumbbell Flys![]() | 4 sets | 10 - 12 reps | 120s | A2 2010 rest 120 seconds |
2A. Barbell Good-morning | 4 sets | 4 - 6, 4 - 6, 4 - 6, 10 - 12 reps | 120s | B1 3010 rest 10 seconds |
2B. Decline Sit Up![]() | 4 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Dumbbell Bench Press![]() | 3 sets | 10 - 12 reps | 60s | C1 3010 rest 60 seconds |
3B. Dead Bug![]() | 3 sets | 10 - 12 reps | 60s | C2 2010 rest 120 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Leg Extensions | 4 sets | 8 - 10 reps | 120s | A1 3010 rest 10 seconds |
1B. Cyclist Squat![]() | 4 sets | 8 - 10 reps | 120s | A2 3010 rest 120 seconds |
2A. Barbell Pullover | 4 sets | 8 - 10, 10 - 12, 10 - 12, 10 - 12 reps | 120s | B1 3010 rest 10 seconds |
2B. Wide-Grip Lat Pulldown | 4 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Barbell Side Lunge | 3 sets | 10 - 12 reps | 60s | C1 2010 rest 60 seconds |
3B. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | C2 2010 rest 120 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Cable Lateral Raise![]() | 4 sets | 8 - 10 reps | 120s | A1 3010 rest 10 seconds |
1B. Seated Dumbbell Arnold Press![]() | 4 sets | 8 - 10 reps | 120s | A2 3010 rest 120 seconds |
2A. Hanging Leg Raise![]() | 4 sets | 10 - 12, 10 - 12, 10 - 12, 8 - 10 reps | 120s | B1 2010 rest 10 seconds |
2B. Hyperextension![]() | 4 sets | 8 - 10 reps | 120s | B2 3010 rest 120 seconds |
3A. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 10 - 12 reps | 60s | C1 3010 rest 60 seconds |
3B. Suspension Pike Crunch![]() | 3 sets | 10 - 12 reps | 60s | C2 2110 rest 60 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Front Squat (Clean Grip)![]() | 4 sets | 4 - 6, 10 - 12, 10 - 12, 10 - 12 reps | 120s | A1 5010 rest 10 seconds |
1B. Leg Extensions | 4 sets | 10 - 12 reps | 120s | A2 2010 rest 120 seconds |
2A. Wide-Grip Pullup | 4 sets | 4 - 6, 10 - 12, 10 - 12, 10 - 12 reps | 120s | B1 5010 rest 10 seconds |
2B. Rope Straight Arm Pull Down | 4 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Barbell Step-Up | 3 sets | 10 - 12 reps | 60s | C1 2010 rest 60 seconds |
3B. Bent Over Barbell Row | 3 sets | 10 - 12 reps | 60s | C2 rest 60 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Incline Bench Press | 4 sets | 4 - 6, 10 - 12, 10 - 12, 10 - 12 reps | 120s | A1 5010 rest 10 seconds |
1B. Dumbbell Flys![]() | 4 sets | 10 - 12 reps | 120s | A2 2010 rest 120 seconds |
2A. Barbell Good-morning | 4 sets | 4 - 6, 4 - 6, 4 - 6, 10 - 12 reps | 120s | B1 3010 rest 10 seconds |
2B. Decline Sit Up![]() | 4 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Dumbbell Bench Press![]() | 3 sets | 10 - 12 reps | 60s | C1 3010 rest 60 seconds |
3B. Dead Bug![]() | 3 sets | 10 - 12 reps | 60s | C2 2010 rest 120 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Leg Extensions | 4 sets | 8 - 10 reps | 120s | A1 3010 rest 10 seconds |
1B. Cyclist Squat![]() | 4 sets | 8 - 10 reps | 120s | A2 3010 rest 120 seconds |
2A. Barbell Pullover | 4 sets | 8 - 10, 10 - 12, 10 - 12, 10 - 12 reps | 120s | B1 3010 rest 10 seconds |
2B. Wide-Grip Lat Pulldown | 4 sets | 10 - 12 reps | 120s | B2 2010 rest 120 seconds |
3A. Barbell Side Lunge | 3 sets | 10 - 12 reps | 60s | C1 2010 rest 60 seconds |
3B. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | C2 2010 rest 120 seconds |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Cable Lateral Raise![]() | 4 sets | 8 - 10 reps | 120s | A1 3010 rest 10 seconds |
1B. Seated Dumbbell Arnold Press![]() | 4 sets | 8 - 10 reps | 120s | A2 3010 rest 120 seconds |
2A. Hanging Leg Raise![]() | 4 sets | 10 - 12, 10 - 12, 10 - 12, 8 - 10 reps | 120s | B1 2010 rest 10 seconds |
2B. Hyperextension![]() | 4 sets | 8 - 10 reps | 120s | B2 3010 rest 120 seconds |
3A. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 10 - 12 reps | 60s | C1 3010 rest 60 seconds |
3B. Suspension Pike Crunch![]() | 3 sets | 10 - 12 reps | 60s | C2 2110 rest 60 seconds |
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