Workout Routine

Free

4 Day Workout Plan (dumbbells + machines)

by jaybay

Download free Hardy app

Created for small gyms with limited equipment.

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

Workouts

Monday

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec
4
–
–
12
80 sec

incline dumbell press

4×12

Chest Press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec
4
–
–
12
80 sec

Chest Press Machine

4×12

Shoulder press machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

Shoulder press machine

3×12

Dumbbell lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbbell lateral raises

3×12

Cable Tricep pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cable Tricep pushdowns

3×12

Stairmaster

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
900 sec

Stairmaster

1×1

Tuesday Lower Body (Legs Glutes Core)

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg extension

3×10

Leg Press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Leg Press Machine

4×12

Dumbbell Romanian Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbbell Romanian Deadlifts

3×12

Dumbbell Bulgarian Split Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Dumbbell Bulgarian Split Squats

3×10

Calf Raises (on Leg Press Machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Calf Raises (on Leg Press Machine)

3×20

Ab Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
80 sec
2
–
–
20
80 sec
3
–
–
20
80 sec

Ab Crunch Machine

3×20

Treadmill walk/jog (incline 8-12%) 15 mins

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
900 sec

Treadmill walk/jog (incline 8-12%) 15 mins

1×1

Thursday Upper Pull (Back Biceps Rear-Deltoids)

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec
4
–
–
12
80 sec

lat pulldown

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

seated cable row

3×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

dumbbell row

3×12

Dumbbell Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

Dumbbell Bicep Curls

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
80 sec
2
–
–
15
80 sec
3
–
–
15
80 sec

face pull

3×15

Stairmaster (30 sec fast, 1 min slow)

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
900 sec

Stairmaster (30 sec fast, 1 min slow)

1×1

Friday (Full-Body, Conditioning)

Dumbbell bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
80 sec
2
–
–
15
80 sec
3
–
–
15
80 sec
4
–
–
15
80 sec

Dumbbell bench press

4×15

Dumbbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

Dumbbell Overhead Press

3×12

Dumbbell Goblet Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

Dumbbell Goblet Squats

3×12

Dumbbell Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Dumbbell Deadlifts

3×10

hanging leg raises

Set
Reps
Rest time
1
15
80 sec
2
15
80 sec
3
15
80 sec

hanging leg raises

3×15

Treadmill (30 sec run/90 min walk) 15 mins

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
900 sec

Treadmill (30 sec run/90 min walk) 15 mins

1×1