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Day 1: Squat | Day 2: Deadlift | Day 3: Rest | Day 4: Squat | Day 5: Deadlift | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 5 reps | 180s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 sets | 6 reps | 120s | |
3. Bodyweight Walking Lunge | 3 sets | 6 reps | 120s | -With barbell |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
3. Kettlebell Swing![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 5s | 180s | |
2. One Leg 45 Degree Leg Press![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Alternating Side Lunge![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
2. Single-Leg Deadlift with Barbell![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 5 reps | 180s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 sets | 6 reps | 120s | |
3. Bodyweight Walking Lunge | 3 sets | 6 reps | 120s | -With barbell |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
3. Kettlebell Swing![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 5s | 180s | |
2. One Leg 45 Degree Leg Press![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Alternating Side Lunge![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
2. Single-Leg Deadlift with Barbell![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 5 reps | 180s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 sets | 6 reps | 120s | |
3. Bodyweight Walking Lunge | 3 sets | 6 reps | 120s | -With barbell |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
3. Kettlebell Swing![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 5s | 180s | |
2. One Leg 45 Degree Leg Press![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Alternating Side Lunge![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
2. Single-Leg Deadlift with Barbell![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 180s | |
2. Single-Leg Deadlift with Barbell![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 5 reps | 180s | |
2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
3. Kettlebell Swing![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 180s | |
2. One Leg 45 Degree Leg Press![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Alternating Side Lunge![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 reps | 180s | |
2. Single-Leg Deadlift with Barbell![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 180s | |
2. Single-Leg Deadlift with Barbell![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 5 reps | 180s | |
2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
3. Kettlebell Swing![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 180s | |
2. One Leg 45 Degree Leg Press![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Alternating Side Lunge![]() | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 reps | 180s | |
2. Single-Leg Deadlift with Barbell![]() | 3 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 3 sets | 6 reps | 120s |
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