Free personalized workout plan

Intensity split by Nemanja

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

42 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

Some guys looks very strong, but that doesn't have to mean they are strong as he looks. Training both, high and low reps are crucial when you want to look big, but also be very strong. This program is

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

42 minutes

Genders

Female, Male

Days per week

4 days

Goals

Athletic Performance (Female | Male)
Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

Some guys looks very strong, but that doesn't have to mean they are strong as he looks. Training both, high and low reps are crucial when you want to look big, but also be very strong. This program is

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1A. Barbell Bench Press5 - 7 sets3 - 5 reps120s
A1 rest 120 seconds
1B. Close Grip Pull Up
Close Grip Pull Up
5 - 7 sets3 - 5 reps120s
A2 rest 120 seconds
2. Bent-Arm Dumbbell Pullover3 sets6 - 8s90s

ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press
Dumbbell Bench Press
4 sets10 - 12 reps60s
A1 rest 60 seconds
1B. Bent Over Barbell Row4 sets10 - 12 reps60s
A2 rest 60 seconds
2A. Weighted Chest Dip3 sets12 reps60s
B1 rest 60 seconds
2B. Rope Crossover Seated Row3 sets12 reps60s
B2 rest 60 seconds
3A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets12 - 15 reps60s
C1 rest 60 seconds
3B. High Inverted Row
High Inverted Row
3 sets12 - 15 reps60s
C2 rest 60 seconds

Week 2



ExerciseSetsRepsRestNotes
1A. Barbell Bench Press5 - 7 sets3 - 5 reps120s
A1 rest 120 seconds
1B. Close Grip Pull Up
Close Grip Pull Up
5 - 7 sets3 - 5 reps120s
A2 rest 120 seconds
2. Bent-Arm Dumbbell Pullover3 sets6 - 8s90s

ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press
Dumbbell Bench Press
4 sets10 - 12 reps60s
A1 rest 60 seconds
1B. Bent Over Barbell Row4 sets10 - 12 reps60s
A2 rest 60 seconds
2A. Weighted Chest Dip3 sets12 reps60s
B1 rest 60 seconds
2B. Rope Crossover Seated Row3 sets12 reps60s
B2 rest 60 seconds
3A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets12 - 15 reps60s
C1 rest 60 seconds
3B. High Inverted Row
High Inverted Row
3 sets12 - 15 reps60s
C2 rest 60 seconds

Week 3



ExerciseSetsRepsRestNotes
1A. Barbell Bench Press5 - 7 sets3 - 5 reps120s
A1 rest 120 seconds
1B. Close Grip Pull Up
Close Grip Pull Up
5 - 7 sets3 - 5 reps120s
A2 rest 120 seconds
2. Bent-Arm Dumbbell Pullover3 sets6 - 8s90s

ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press
Dumbbell Bench Press
4 sets10 - 12 reps60s
A1 rest 60 seconds
1B. Bent Over Barbell Row4 sets10 - 12 reps60s
A2 rest 60 seconds
2A. Weighted Chest Dip3 sets12 reps60s
B1 rest 60 seconds
2B. Rope Crossover Seated Row3 sets12 reps60s
B2 rest 60 seconds
3A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets12 - 15 reps60s
C1 rest 60 seconds
3B. High Inverted Row
High Inverted Row
3 sets12 - 15 reps60s
C2 rest 60 seconds

Week 4



ExerciseSetsRepsRestNotes
1A. Barbell Bench Press5 - 7 sets3 - 5 reps120s
A1 rest 120 seconds
1B. Close Grip Pull Up
Close Grip Pull Up
5 - 7 sets3 - 5 reps120s
A2 rest 120 seconds
2. Bent-Arm Dumbbell Pullover3 sets6 - 8s90s

ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press
Dumbbell Bench Press
4 sets10 - 12 reps60s
A1 rest 60 seconds
1B. Bent Over Barbell Row4 sets10 - 12 reps60s
A2 rest 60 seconds
2A. Weighted Chest Dip3 sets12 reps60s
B1 rest 60 seconds
2B. Rope Crossover Seated Row3 sets12 reps60s
B2 rest 60 seconds
3A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets12 - 15 reps60s
C1 rest 60 seconds
3B. High Inverted Row
High Inverted Row
3 sets12 - 15 reps60s
C2 rest 60 seconds

Date Created: 1/19/19, 9:45 PM


Last Updated: 9/12/20, 9:36 PM

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