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4-Day Strength and Circuit Workout Plan

This document outlines a 4 day gym program that focuses on strength training for both upper and lower body. Day 1 and 2 are dedicated to lower and upper body exercises with sets, reps, and rest periods specified. Day 3 and 4 involve full body circuits with various bodyweight and weight exercises done consecutively with short rest periods in between exercises. The goal is to build strength and muscle through compound lifts and high intensity circuits.

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AmandaLever
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410 views2 pages

4-Day Strength and Circuit Workout Plan

This document outlines a 4 day gym program that focuses on strength training for both upper and lower body. Day 1 and 2 are dedicated to lower and upper body exercises with sets, reps, and rest periods specified. Day 3 and 4 involve full body circuits with various bodyweight and weight exercises done consecutively with short rest periods in between exercises. The goal is to build strength and muscle through compound lifts and high intensity circuits.

Uploaded by

AmandaLever
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

PHASE 4 - GYM PROGRAM

DAY 1 – STRENGTH - LOWER BODY PUSH/UPPER BODY PULL

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1


ROUTINE

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A1 Front Squat 5 4 3 Seconds 10 Seconds

A2 High Bar Squat 5 4 2 Seconds 10 Seconds

A3 Low Bar Squat 5 4 No Tempo 120-180 Seconds

B1 Barbell Bent Over Row - 5 6 3 Seconds 10 Seconds


Pronated Grip

B2 Incline Bench Dumbbell Row 5 6 2 Seconds 10 Seconds

B3 Dumbbell Bent Over Row 5 6 No Tempo 120-180 Seconds

C Cable External Rotation 4 12 (each arm) No Tempo 60 Seconds

DAY 2 – STRENGTH - LOWER BODY PULL/UPPER BODY PUSH

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1


ROUTINE

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A1 Conventional Deadlift Off Deficit 5 4 3 Seconds 10 Seconds

A2 Conventional Deadlift 5 4 2 Seconds 10 Seconds

A3 Sumo Deadlift 5 4 No Tempo 120-180 Seconds

B1 Seated Dumbbell Shoulder Press 5 6 3 Seconds 10 Seconds

B2 Incline Dumbbell Press 5 6 2 Seconds 10 Seconds

B3 Flat Dumbbell Bench Press 5 6 No Tempo 120-180 Seconds

C1 Rope Face Pull 4 12 No Tempo 60 Seconds


DAY 3 – CIRCUIT - FULL BODY

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1


ROUTINE

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A1 Pulse Squat (3 Pulses) 5 12 No Tempo 10 sec

A2 Front Raises 5 12 No Tempo 10 sec

A3 45º Back Extension 5 12 No Tempo 10 sec

A4 Seated Row - Supinated Grip 5 12 No Tempo 10 sec

A5 Sled Push 5 20-30 Seconds No Tempo 10 sec

A6 Mountain Climbers 5 20-30 Seconds No Tempo 180 sec

DAY 4 – CIRCUIT - FULL BODY

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1


ROUTINE

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A1 Hip Thruster 5 12 No Tempo 10 sec

A2 Standing Dumbbell Shoulder 5 12 No Tempo 10 sec


Press

A3 90º Back Extension 5 12 No Tempo 10 sec

A4 Lat Pull Down - Neutral Grip 5 12 No Tempo 10 sec

A5 Kettlebell Swing 5 20-30 Seconds No Tempo 10 sec

A6 Marching Plank 5 20-30 Seconds No Tempo 180 sec

Love Your Online Personal Trainers,

Felicia & Diana xx

HAPPY TRAINING BABES!

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