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    4 Day Workout Program - Plan

    Uploaded by

    Gio Piediscalzi
    The document provides a 3-week workout program with exercises divided into upper body, lower body, and core sections. Exercises are listed with sets, reps, and weight progression over the 3 weeks to build muscle through increasing weight and decreasing reps. The goal is to challenge the body and prevent plateauing in gains.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    4 Day Workout Program - Plan

    Uploaded by

    Gio Piediscalzi
    245 views1 page
    The document provides a 3-week workout program with exercises divided into upper body, lower body, and core sections. Exercises are listed with sets, reps, and weight progression over the 3 weeks to build muscle through increasing weight and decreasing reps. The goal is to challenge the body and prevent plateauing in gains.

    Original Description:

    Upper body lower body workout program. Linear progression.

    Original Title

    4 day workout program - Plan

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    © © All Rights Reserved

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    The document provides a 3-week workout program with exercises divided into upper body, lower body, and core sections. Exercises are listed with sets, reps, and weight progression over the 3 weeks to build muscle through increasing weight and decreasing reps. The goal is to challenge the body and prevent plateauing in gains.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    245 views1 page

    4 Day Workout Program - Plan

    Uploaded by

    Gio Piediscalzi
    The document provides a 3-week workout program with exercises divided into upper body, lower body, and core sections. Exercises are listed with sets, reps, and weight progression over the 3 weeks to build muscle through increasing weight and decreasing reps. The goal is to challenge the body and prevent plateauing in gains.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    NOTES: Don't be a Bitch

    Week 1 4 7 Week 2 5 8 Week 3 6 9


    Upper Sets Reps Wt Sets Reps Wt Sets Reps Wt
    Barbell Bench 3 6 to 8 3 4 to 6 3 3 to 5
    Incline Dumbell Bench 3 6 to 8 3 4 to 6 3 3 to 5
    Close Grip Cable Row 3 10 to 12 3 8 to 10 3 6 to 8
    Lat Pulldown Machine 3 10 to 12 3 8 to 10 3 6 to 8
    Dumbbell Seated Shoulder Press 3 10 to 12 3 8 to 10 3 6 to 8
    EZ Bar Curl Bar 3 10 to 12 3 8 to 10 3 6 to 8
    Tricep Rope Pressdown 3 10 to 12 3 8 to 10 3 6 to 8

    Lower, Deadlift Sets Reps Wt Sets Reps Wt Sets Reps Wt


    Deadlift( switch from reg, sumo, trap) 3 6 to 8 3 4 to 6 3 3 to 5
    LegPress Machine 3 10 to 12 3 8 to 10 3 6 to 8
    Dumbbell Walking Lunge 3 6 each leg 3 6 each leg 3 6 each leg
    Leg Extension Machine 3 8 to 12 3 8 to 12 3 8 to 12
    Leg Curl Machine 3 8 to 12 3 8 to 12 3 8 to 12
    Ass Leg Abduction Machine 3 8 to 12 3 8 to 12 3 8 to 12

    Hanging Leg Raises 3 15 to 20

    Upper Sets Reps Wt Sets Reps Wt Sets Reps Wt


    Dumbbell Bench Press 3 8 to 12 3 8 to 12 3 8 to 12
    Machine Chest Fly 3 8 to 12 3 8 to 12 3 8 to 12
    Dumbbell Single Arm Row 3 8 to 12 3 8 to 12 3 8 to 12
    Close Grip Lat Pulldown 3 8 to 12 3 8 to 12 3 8 to 12
    Dumbbell Lateral Raise 3 8 to 12 3 8 to 12 3 8 to 12
    Rope FacePull 3 8 to 12 3 8 to 12 3 8 to 12
    Dumbbell Hammer Curl 3 8 to 12 3 8 to 12 3 8 to 12
    Dumbbell Overhead Tricep Extension 3 8 to 12 3 8 to 12 3 8 to 12

    Lower, Squat Sets Reps Wt Sets Reps Wt Sets Reps Wt


    Bar Squat 3 6 to 8 3 4 to 6 3 3 to 5
    Goblet Squat 3 10 to 12 3 8 to 10 3 6 to 8
    Dumbbell Reverse Alt Lunge 3 6 each leg 3 6 each leg 3 6 each leg
    Leg Extension Machine 3 8 to 12 3 8 to 12 3 8 to 12
    Leg Curl Machine 3 8 to 12 3 8 to 12 3 8 to 12
    Machine Calf Raise 3 8 to 12 3 8 to 12 3 8 to 12

    Russian Twists 60
    in and out situps 30

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