Workout Routine

Free

Ganzkörper 4-Tage Plan

by nikenick1999

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Tag 1 - Montag - Push/Quad/Rückenfokus

Schrägbankdrücken (Maschine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
29 lbs
5
100 sec
3
65% TM
29 lbs
5
100 sec
4
@RPE7
35 lbs
5
100 sec
5
–
–
5
100 sec
6
55% 1RM
25 lbs
5
100 sec

Schrägbankdrücken (Maschine)

6×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg press

1×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

seated cable row

1×5

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

side lateral raise

1×5

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

triceps kickback

1×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

1×5

Tag 2 - Dienstag - Zug-Posterior/ Core Fokus

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Tag 3 - Donnerstag - Push + Beine isoliert

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Tag 4 - Freitag - Pull + Beine + Core Mix

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5