Workout Routine

Free

4-day plan

by TMJu

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Targeted muscles
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Workouts

Upper A

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
120 sec
2
75% 1RM
19 lbs
8
120 sec
3
80% 1RM
20 lbs
6
120 sec
4
80% 1RM
20 lbs
6
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

Incline Dumbbell Press

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8
120 sec
2
75% 1RM
34 lbs
8
120 sec
3
80% 1RM
36 lbs
6
120 sec
4
80% 1RM
36 lbs
6
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

seated cable row

4 sets

Seated Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
70% 1RM
18 lbs
10
90 sec
3
75% 1RM
19 lbs
8
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

Seated Dumbbell Shoulder Press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
70% 1RM
31 lbs
10
90 sec
3
75% 1RM
34 lbs
8
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

lat pulldown

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
60 sec
2
65% 1RM
16 lbs
12
60 sec
3
70% 1RM
18 lbs
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

overhead triceps extensions

3 sets

Incline Dumbbell Curls

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
60 sec
2
65% 1RM
16 lbs
12
60 sec
3
70% 1RM
18 lbs
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

Incline Dumbbell Curls

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
60 sec
2
65% 1RM
29 lbs
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Cable Rope Tricep Push Down

2 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
65% 1RM
29 lbs
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Cable Rope Hammer Curl

2 sets

Lower A

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
80% 1RM
120 lbs
6
120 sec
4
80% 1RM
120 lbs
6
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
120 sec
2
70% 1RM
105 lbs
10
120 sec
3
75% 1RM
115 lbs
8
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

romanian deadlift

3 sets

Glute Machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
70% 1RM
31 lbs
10
90 sec
3
75% 1RM
34 lbs
8
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

Glute Machine

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
70% 1RM
31 lbs
10
60 sec
3
75% 1RM
34 lbs
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

leg curl

3 sets

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
70% 1RM
31 lbs
12
60 sec
4
70% 1RM
31 lbs
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

Standing Calf Raises

4 sets

Ab Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 5 uncompleted sessions, 1RM will be suggested to decrease by 3 %

Ab Crunch Machine

3 sets

Upper B

chest press machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
70% 1RM
31 lbs
10
90 sec
3
75% 1RM
34 lbs
8
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

chest press machine

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
80% 1RM
120 lbs
6
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

bent over row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
15
60 sec
2
60% 1RM
15 lbs
15
60 sec
3
65% 1RM
16 lbs
12
60 sec
4
65% 1RM
16 lbs
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

lateral raise

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
15
60 sec
2
65% 1RM
16 lbs
12
60 sec
3
70% 1RM
18 lbs
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

rear delt fly

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
70% 1RM
31 lbs
8
100 sec
3
75% 1RM
34 lbs
6
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

lat pulldown

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
70% 1RM
31 lbs
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

Cable Rope Tricep Push Down

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
60 sec
2
65% 1RM
16 lbs
12
60 sec
3
70% 1RM
18 lbs
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 3 %

hammer curl

3 sets

Overhead cable extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
65% 1RM
29 lbs
12
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Overhead cable extension

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
15
100 sec
2
65% 1RM
100 lbs
12
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

preacher curl

2 sets

Lower B

Leg press High/Wide

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
90 sec
2
65% 1RM
29 lbs
12
90 sec
3
70% 1RM
31 lbs
10
90 sec
4
70% 1RM
31 lbs
10
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Leg press High/Wide

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
70% 1RM
31 lbs
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
70% 1RM
31 lbs
10
60 sec
3
75% 1RM
34 lbs
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

leg curl

3 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
70% 1RM
31 lbs
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Hip Abductor

3 sets

seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
70% 1RM
31 lbs
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

seated calf raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Cable crunch

3 sets