Workout Routine

Free

4-day Workout Plan

by gageirl

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Chest + Triceps Back + Biceps Legs + Shoulders Abs Everyday

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

Workouts

Chest + Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

incline bench press

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

skull crushers

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

triceps pushdowns

4 sets

single arm tricep extension/kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

single arm tricep extension/kickback

3 sets

Cable Fly’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
10 +
amrap
100 sec

Cable Fly’s

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec
4
–
–
50
100 sec

Abs

4×50

Back + Biceps

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

t-bar row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

lat pulldown

3 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Cable Pullover

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
5 +
amrap
100 sec

preacher curl

4 sets

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Cable Curls

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec
4
–
–
50
100 sec

Abs

4×50

Legs + Shoulders

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

leg press

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

shrug

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

side lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

front raise

3 sets

Hamstring Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

Hamstring Curls

4 sets

Quad Extention

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

Quad Extention

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

calf raise

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec
4
–
–
50
100 sec

Abs

4×50

Full-Body

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

bench press

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

hammer curl

3 sets

Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Reverse Fly

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

dip

3×5+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

seated shoulder press

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec
4
–
–
50
100 sec

Abs

4×50