Workout Routine

Free

4-day split

by racoon

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Dumbells only

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Back & Biceps

push-ups

Set
Reps
Rest time
1
20
30 sec
2
15
30 sec

push-ups

2 sets

Pull-ups

Set
Reps
Rest time
1
15 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Pull-ups

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
20
30 sec
2
65% 1RM
16 lbs
20
30 sec
3
–
–
15 +
amrap
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

concentration curl

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
30 sec
2
–
–
10
30 sec
3
–
–
10 +
amrap
30 sec

bent over row

3 sets

Chest & Triceps

diamond push-ups

Set
Reps
Rest time
1
25
30 sec
2
15 +
amrap
30 sec

diamond push-ups

2 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20 +
amrap
30 sec

skull crushers

2×20+

push-ups

Set
Reps
Rest time
1
25
30 sec
2
20 +
amrap
30 sec

push-ups

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
20 +
amrap
30 sec
3
–
–
20 +
amrap
30 sec

dip

3 sets

Legs & Core

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20 +
amrap
60 sec

lunge

2×20+

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

hanging leg raises

3×15+

Pistol Squat

Set
Reps
Rest time
1
10 +
amrap
30 sec
2
10 +
amrap
30 sec

Pistol Squat

2×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
30 +
amrap
60 sec

bulgarian split squat

2×30+

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

single arm, single leg romanian dead lift

2×25

spider-man mountain climbers

Set
Reps
Rest time
1
50
30 sec
2
50
30 sec

spider-man mountain climbers

2×50

Shoulder,Calves & Forearm

Pike Pushups

Set
Reps
Rest time
1
20
60 sec
2
20 +
amrap
60 sec

Pike Pushups

2×20+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30 +
amrap
90 sec
2
–
–
30 +
amrap
90 sec
3
–
–
30 +
amrap
90 sec

calf raise

3×30+

one arm shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15 +
amrap
30 sec

one arm shoulder press

2×15+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
60 sec
2
–
–
25 +
amrap
60 sec

lateral raise

2×25+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
30 +
amrap
30 sec
2
–
–
30 +
amrap
30 sec

wrist curl

2×30+