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Day 1: Upper Strength | Day 2: Lower Strength | Day 3: Rest | Day 4: Upper Hypertrophy | Day 5: Lower Hypertrophy | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 3 reps | 60s | RPE 7 |
2. Incline Dumbbell Press![]() | 3 sets | 6 reps | 60s | RPE 7 |
3. Bent Over Barbell Row | 3 sets | 5 reps | 60s | RPE 7 |
4. Lat Pulldown | 4 sets | 10 reps | 60s | RPE 7 |
5. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5 reps | 60s | RPE 7 |
6. Barbell Biceps Curl![]() | 3 sets | 6 reps | 60s | RPE 7 |
7. EZ-Bar Skullcrusher![]() | 3 sets | 6 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 3 reps | 60s | RPE 7 |
2. Barbell Deadlift | 3 sets | 3 reps | 60s | RPE 7 |
3. 45 Degree Leg Press | 3 sets | 10 reps | 60s | RPE 7 |
4. Lying Leg Curls | 4 sets | 8 reps | 60s | RPE 7 |
5. Standing Calf Raises | 4 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 4 sets | 8 reps | 60s | RPE 7 |
2. Dumbbell Flys![]() | 4 sets | 8 reps | 60s | RPE 7 |
3. Seated Cable Row![]() | 4 sets | 8 reps | 60s | RPE 7 |
4. One-Arm Bench Dumbbell Row | 4 sets | 10 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 3 sets | 8 reps | 60s | RPE 7 |
6. Standing Dumbbell Biceps Curl | 4 sets | 8 reps | 60s | Seated
RPE 7 |
7. Cable Tricep Extension![]() | 4 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 4 sets | 6 reps | 60s | RPE 7 |
2. Barbell Lunge | 3 sets | 6 reps | 60s | RPE 7 |
3. Leg Extensions | 3 sets | 12 reps | 60s | RPE 7 |
4. Standing Leg Curl![]() | 3 sets | 8 reps | 60s | RPE 7 |
5. Seated Calf Raise Machine![]() | 3 sets | 12 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 4 reps | 60s | RPE 8-9 |
2. Incline Dumbbell Press![]() | 4 sets | 8 reps | 60s | RPE 8-9 |
3. Bent Over Barbell Row | 4 sets | 5 reps | 60s | RPE 8-9 |
4. Lat Pulldown | 4 sets | 10 reps | 60s | RPE 8-9 |
5. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5 reps | 60s | RPE 8-9 |
6. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 4 reps | 60s | RPE 8-9 |
2. Barbell Deadlift | 4 sets | 3 reps | 60s | RPE 8-9 |
3. 45 Degree Leg Press | 3 sets | 10 reps | 60s | RPE 8-9 |
4. Lying Leg Curls | 4 sets | 8 reps | 60s | |
5. Standing Calf Raises | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | RPE 7 |
2. Dumbbell Flys![]() | 4 sets | 8 reps | 60s | RPE 7 |
3. Seated Cable Row![]() | 4 sets | 8 reps | 60s | RPE 7 |
4. Dumbbell Lateral Raise![]() | 3 sets | 8 reps | 60s | RPE 7 |
5. Alternating Incline Dumbbell Biceps Curl | 4 sets | 10 reps | 60s | RPE 7 |
6. Cable Tricep Extension![]() | 4 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 3 sets | 8 reps | 60s | RPE 7 |
2. Barbell Lunge | 3 sets | 6 reps | 60s | RPE 7 |
3. Leg Extensions | 3 sets | 12 reps | 60s | RPE 7 |
4. Seated Calf Raise Machine![]() | 4 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 4 reps | 60s | RPE 8-9 |
2. Incline Dumbbell Press![]() | 4 sets | 8 reps | 60s | RPE 8-9 |
3. Bent Over Barbell Row | 4 sets | 5 reps | 60s | RPE 8-9 |
4. Lat Pulldown | 4 sets | 10 reps | 60s | RPE 8-9 |
5. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5 reps | 60s | RPE 8-9 |
6. Barbell Biceps Curl![]() | 3 sets | 6 reps | 60s | |
7. EZ-Bar Skullcrusher![]() | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 3 reps | 60s | RPE 8-9 |
2. Barbell Deadlift | 4 sets | 3 reps | 60s | RPE 8-9 |
3. 45 Degree Leg Press | 3 sets | 10 reps | 60s | RPE 8-9 |
4. Lying Leg Curls | 4 sets | 8 reps | 60s | |
5. Standing Calf Raises | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | RPE 7 |
2. Seated Cable Row![]() | 4 sets | 8 reps | 60s | RPE 7 |
3. Dumbbell Lateral Raise![]() | 3 sets | 8 reps | 60s | RPE 7 |
4. Alternating Incline Dumbbell Biceps Curl | 3 sets | 6 reps | 60s | |
5. Cable Tricep Extension![]() | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 4 reps | 60s | RPE 8-9 |
2. Incline Dumbbell Press![]() | 4 sets | 6 reps | 60s | RPE 8-9 |
3. Bent Over Barbell Row | 4 sets | 5 reps | 60s | RPE 8-9 |
4. Lat Pulldown | 4 sets | 6 reps | 60s | RPE 8-9 |
5. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 6 reps | 60s | RPE 8-9 |
6. Barbell Biceps Curl![]() | 3 sets | 6 reps | 60s | |
7. EZ-Bar Skullcrusher![]() | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 3 reps | 60s | RPE 8-9 |
2. Barbell Deadlift | 4 sets | 3 reps | 60s | RPE 8-9 |
3. 45 Degree Leg Press | 3 sets | 8 reps | 60s | RPE 8-9 |
4. Standing Calf Raises | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | RPE 7 |
2. Dumbbell Flys![]() | 4 sets | 8 reps | 60s | |
3. Seated Cable Row![]() | 4 sets | 12 reps | 60s | RPE 7 |
4. Dumbbell Lateral Raise![]() | 4 sets | 8 reps | 60s | RPE 7 |
5. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | |
6. Cable Tricep Extension![]() | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 3 reps | 60s | RPE 8-9 |
2. Incline Dumbbell Press![]() | 4 sets | 8 reps | 60s | RPE 8-9 |
3. Bent Over Barbell Row | 4 sets | 5 reps | 60s | RPE 8-9 |
4. Lat Pulldown | 4 sets | 8 reps | 60s | RPE 8-9 |
5. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 4 reps | 60s | RPE 8-9 |
6. Barbell Biceps Curl![]() | 3 sets | 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 3 reps | 60s | RPE 8-9 |
2. Barbell Deadlift | 4 sets | 3 reps | 60s | RPE 8-9 |
3. 45 Degree Leg Press | 3 sets | 8 reps | 60s | RPE 8-9 |
4. Lying Leg Curls | 4 sets | 8 reps | 60s | |
5. Standing Calf Raises | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | RPE 7 |
2. Dumbbell Flys![]() | 3 sets | 8 reps | 60s | RPE 7 |
3. Seated Cable Row![]() | 3 sets | 8 reps | 60s | RPE 7 |
4. One-Arm Bench Dumbbell Row | 4 sets | 10 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 4 sets | 12 reps | 60s | RPE 7 |
6. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 3 sets | 6 reps | 60s | RPE 7 |
2. Leg Extensions | 3 sets | 12 reps | 60s | RPE 7 |
3. Seated Calf Raise Machine![]() | 4 sets | 10 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 3 reps | 60s | RPE 8-9 |
2. Incline Dumbbell Press![]() | 4 sets | 8 reps | 60s | RPE 8-9 |
3. Bent Over Barbell Row | 4 sets | 5 reps | 60s | RPE 8-9 |
4. Lat Pulldown | 4 sets | 8 reps | 60s | RPE 8-9 |
5. Standing Barbell Military Press (AKA Overhead Press) | 2 sets | 4 reps | 60s | RPE 8-9 |
6. Barbell Biceps Curl![]() | 3 sets | 8 reps | 60s | |
7. EZ-Bar Skullcrusher![]() | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 4 reps | 60s | RPE 8-9 |
2. Barbell Deadlift | 4 sets | 3 reps | 60s | RPE 8-9 |
3. 45 Degree Leg Press | 3 sets | 8 reps | 60s | RPE 8-9 |
4. Standing Calf Raises | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | RPE 7 |
2. Dumbbell Flys![]() | 3 sets | 8 reps | 60s | |
3. Seated Cable Row![]() | 4 sets | 12 reps | 60s | RPE 7 |
4. Dumbbell Lateral Raise![]() | 4 sets | 12 reps | 60s | RPE 7 |
5. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | |
6. Cable Tricep Extension![]() | 4 sets | 8 reps | 60s |
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