Workout Routine
Free4-Day x 30min Program (Power Rack + Bench + Barbell + Dumbbells)
Schedule: Monday / Tuesday / Thursday / Friday Time cap: 30 minutes/session Rest: 60-90 sec between sets, superset pairs back-to-back (A1→A2→rest→A1→A2...) Progression: When you hit the top of a rep range for all sets, add weight next session (small jumps — 1-2kg dumbbells, 2.5kg/side barbell).
Pre-Workout Setup (before starting the timer) Barbell: loaded with working weight for the day's primary barbell lift Dumbbell Pair 1: heavy/medium — compound movements (rows, split squats, lunges) Dumbbell Pair 2: light — isolation/shoulder work Pulley: set to correct height (high for pulldown, low for rows/pull-through) with the right attachment (lat bar / triangle handle) already clipped in
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High
Workouts
D1- Horizontal Push & Pull
Superset with Seated cable row
bench press Barbell 1
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10 +
amrap
0 sec
bench press Barbell 1
3×10+
Superset with Bench press
seated cable row Cable
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec
seated cable row Cable
3×10+
Superset with Seated shoulder press
lat pulldown Cable
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12 +
amrap
0 sec
lat pulldown Cable
3×12+
Superset with Lat pulldown
seated shoulder press Dumb Pair 2
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
10 sec
seated shoulder press Dumb Pair 2
3×12+
D2 - Lower Body & Core A
Superset with Bulgarian split squat
Cable Pull-Through Cable
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12 +
amrap
0 sec
Cable Pull-Through Cable
3×12+
Superset with Cable Pull-Through
bulgarian split squat Dumb Pair 1
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec
bulgarian split squat Dumb Pair 1
3×10+
Superset with Plank
goblet squat Single Dumb1
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15 +
amrap
0 sec
goblet squat Single Dumb1
3×15+
Superset with Goblet squat
plank
Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
plank
3×60 s
dead bugs
Set
Reps
Rest time
1
20
30 sec
2
20
10 sec
dead bugs
2×20
D3 - Vertical Push & Pull + Arms
Superset with Seated cable row
seated overhead press Dumb Pair 1
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
seated overhead press Dumb Pair 1
3×10
Superset with Seated overhead press
seated cable row Cable
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec
seated cable row Cable
3×12+
Superset with Bicep Curl to Tricep Extension
incline bench press Dumb Pair 1
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12
0 sec
incline bench press Dumb Pair 1
3×12
Superset with Incline bench press
Bicep Curl to Tricep Extension Dumb Pair 2
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec
Bicep Curl to Tricep Extension Dumb Pair 2
3×12+
pullup
Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
10 sec
pullup
1×5+
D4 - Lower Body & Core B
Superset with Hip thrust
reverse lunge Dumb Pair 1
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10 +
amrap
0 sec
reverse lunge Dumb Pair 1
3×10+
Superset with Reverse lunge
hip thrust Barbell
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec
hip thrust Barbell
3×12+
Superset with Hanging leg raises
step-up Dumb Pair 1
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12 +
amrap
0 sec
step-up Dumb Pair 1
3×12+
Superset with Step-up
hanging leg raises
Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
10 sec