Free personalized workout plan

Strength and size by Nemanja

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

48 minutes

Genders

Female, Male

Goals

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

This program is mostly strength builder, but those with higher number of fast twitch muscle fibers will gain more muscle mass. It will consist of multiple sets of low reps, tempo will be noted bellow

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Equipment

Barbell, Bench, Cable, Dumbbell, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

48 minutes

Genders

Female, Male

Days per week

4 days

Goals

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

This program is mostly strength builder, but those with higher number of fast twitch muscle fibers will gain more muscle mass. It will consist of multiple sets of low reps, tempo will be noted bellow

Show More

Equipment

Barbell, Bench, Cable, Dumbbell, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets4 reps180s
21x0
2. Dumbbell Step-Up
Dumbbell Step-Up
3 - 4 sets6 - 8 reps90s
3010
3. Barbell Hack Squat3 sets10 - 12 reps60s
2120

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
6 sets4 reps180s
31x0
2. Barbell Incline Bench Press3 sets6 - 8 reps120s
2110
3. Cable Decline Fly
Cable Decline Fly
3 sets10 - 12 reps60s
3020

ExerciseSetsRepsRestNotes
1. Gironda Sternum Chins
Gironda Sternum Chins
6 sets4 reps180s
21x0 adjust the weight for required number of reps
2. Wide-Grip Seated Cable Row3 sets6 - 8 reps90s
30x0
3. Rope Straight Arm Pull Down3 sets10 - 12 reps60s
2020

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat7 sets3 reps180s
21x0
2. Dumbbell Step-Up
Dumbbell Step-Up
4 sets5 - 7 reps90s
3010
3. Barbell Hack Squat3 sets10 - 12 reps60s
2120

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
7 sets3 reps180s
31x0
2. Barbell Incline Bench Press4 sets5 - 7 reps120s
2110
3. Cable Decline Fly
Cable Decline Fly
3 sets10 - 12 reps60s
3020

ExerciseSetsRepsRestNotes
1. Gironda Sternum Chins
Gironda Sternum Chins
7 sets3 reps180s
21x0 adjust the weight for required number of reps
2. Wide-Grip Seated Cable Row4 sets5 - 7 reps90s
30x0
3. Rope Straight Arm Pull Down3 sets10 - 12 reps60s
2020

Week 3



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
8 sets2 reps180s
30x0
2. Seated Dumbbell Shoulder Press using Neutral Grip
Seated Dumbbell Shoulder Press using Neutral Grip
5 sets4 - 6 reps120s
2110

ExerciseSetsRepsRestNotes
1. Barbell Squat8 sets2 reps210s
30x0
2. Dumbbell Step-Up
Dumbbell Step-Up
5 sets4 - 6 reps90s
3010

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
8 sets2 reps180s
30x0
2. Barbell Incline Bench Press5 sets4 - 6 reps120s
2110

ExerciseSetsRepsRestNotes
1. Gironda Sternum Chins
Gironda Sternum Chins
8 sets2 reps180s
21x0 adjust the weight for required number of reps
2. Wide-Grip Seated Cable Row5 sets4 - 6 reps90s
30x0

Date Created: 12/13/18, 1:10 PM


Last Updated: 9/12/20, 9:38 PM

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