Workout Routine

Free

Core 4 Routine 4x4

by gschade

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Gpt generated 20min lifting

Starting TM is 90% of 1RM.

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

Workouts

Upper Body A

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
60 sec
2
85% 1RM
38 lbs
5
60 sec
3
85% 1RM
38 lbs
5 +
amrap
60 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 %

lat pulldown

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 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 %

bench press

3×5+

Lower Body A

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
28 lbs
5
120 sec
2
85% 1RM
28 lbs
5
120 sec
3
85% 1RM
28 lbs
5 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

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

goblet squat

3×5+

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
4
120 sec
2
85% 1RM
21 lbs
4
120 sec
3
85% 1RM
21 lbs
4 +
amrap
120 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 %

farmer's carry

3×4+

Upper Body B

dumbbell row

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

dumbbell row

3×10+

overhead press

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

overhead press

3×5+

Lower Body B

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
60 sec
2
85% 1RM
130 lbs
5
60 sec
3
85% 1RM
130 lbs
5 +
amrap
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 10 %

romanian deadlift

3×5+

renegade row

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

renegade row

3×5+