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  • 4 Week Workout

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    Simon Sharp
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    This document outlines a 4 week workout program split into different sections. Week 1 is a full body workout done 3 times per week. Week 2 splits the workout into an upper body and lower body split done twice per week. Week 3 splits the workout into push, pull, and legs days done once each week. Each workout includes warm up, exercises targeting different muscle groups done in sets and reps, and a cool down. Rest days are included.

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    This document outlines a 4 week workout program split into different sections. Week 1 is a full body workout done 3 times per week. Week 2 splits the workout into an upper body and lower body split done twice per week. Week 3 splits the workout into push, pull, and legs days done once each week. Each workout includes warm up, exercises targeting different muscle groups done in sets and reps, and a cool down. Rest days are included.

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    © All Rights Reserved
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    46 views10 pages

    4 Week Workout

    Uploaded by

    Simon Sharp
    This document outlines a 4 week workout program split into different sections. Week 1 is a full body workout done 3 times per week. Week 2 splits the workout into an upper body and lower body split done twice per week. Week 3 splits the workout into push, pull, and legs days done once each week. Each workout includes warm up, exercises targeting different muscle groups done in sets and reps, and a cool down. Rest days are included.

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    of 10

    Week 1 - Full Body

    DAY WORKOUT SETS REPS WEIGHT (lbs)


    Warmup Cross Trainer 15 Mins Level 5
    Bench Press 3 8, 10, 12 100, 80, 60
    Lat Pull Down 3 8, 10, 12 100, 80, 60
    Overhead Press 3 8, 10, 12 100, 80, 60
    Leg Press 3 8, 10, 12 100, 80, 60
    MONDAY
    Lying Leg Curl 3 8, 10, 12 100, 80, 60
    Tricep Press Down 3 8, 10, 12 100, 80, 60
    Bicep Curl 3 8, 10, 12 100, 80, 60
    Calf Raise 3 8, 10, 12 100, 80, 60
    Crunches 3 15 100
    TUESDAY REST DAY
    Warmup Cross Trainer 15 Mins Level 5
    Bench Press 3 8, 10, 12 100, 80, 60
    Lat Pull Down 3 8, 10, 12 100, 80, 60
    Overhead Press 3 8, 10, 12 100, 80, 60
    Leg Press 3 8, 10, 12 100, 80, 60
    WEDNESDAY
    Lying Leg Curl 3 8, 10, 12 100, 80, 60
    Tricep Press Down 3 8, 10, 12 100, 80, 60
    Bicep Curl 3 8, 10, 12 100, 80, 60
    Calf Raise 3 8, 10, 12 100, 80, 60
    Crunches 3 15 100
    THURSDAY REST DAY
    Warmup Cross Trainer 15 Mins Level 5
    Bench Press 3 8, 10, 12 100, 80, 60
    Lat Pull Down 3 8, 10, 12 100, 80, 60
    Overhead Press 3 8, 10, 12 100, 80, 60
    Leg Press 3 8, 10, 12 100, 80, 60
    FRIDAY
    Lying Leg Curl 3 8, 10, 12 100, 80, 60
    Tricep Press Down 3 8, 10, 12 100, 80, 60
    Bicep Curl 3 8, 10, 12 100, 80, 60
    FRIDAY

    Calf Raise 3 8, 10, 12 100, 80, 60


    Crunches 3 15 100
    SATURDAY REST DAY
    SUNDAY REST DAY
    4 Week Workout
    Week 2 - 2 Day Split: Upper & Lower Body
    DAY WORKOUT SETS REPS WEIGHT (lbs)
    Warmup Cross Trainer 15 Mins Level 5
    Bench Press 3 8, 10, 12 100, 80, 60
    Chest Fly 3 8, 10, 12 100, 80, 60
    Chest Row 3 8, 10, 12 100, 80, 60
    Lat Pull Down 3 8, 10, 12 100, 80, 60
    MONDAY
    Overhead Press 3 8, 10, 12 100, 80, 60
    UPPER BODY
    Lateral Raise 3 8, 10, 12 100, 80, 60
    Bicep Curl 3 8, 10, 12 100, 80, 60
    Tricep Extention 3 8, 10, 12 100, 80, 60
    Tricep Press Down 3 8, 10, 12 100, 80, 60
    Crunches 3 15 100
    Warmup Cross Trainer 15 Mins Level 5
    Leg Press 3 8, 10, 12 100, 80, 60
    Lying Leg Curl 3 8, 10, 12 100, 80, 60
    TUESDAY Seated Leg Curl 3 8, 10, 12 100, 80, 60
    LOWER BODY Stand Calf Raise 3 8, 10, 12 100, 80, 60
    Seated Calf Raise 3 8, 10, 12 100, 80, 60
    Crunches 3 15 100
    Seated Bike 1 20 Mins Level 5
    WEDNESDAY REST DAY
    Warmup Cross Trainer 15 Mins Level 5
    Bench Press 3 8, 10, 12 100, 80, 60
    Chest Fly 3 8, 10, 12 100, 80, 60
    Chest Row 3 8, 10, 12 100, 80, 60
    Lat Pull Down 3 8, 10, 12 100, 80, 60
    MONDAY
    Overhead Press 3 8, 10, 12 100, 80, 60
    UPPER BODY
    Lateral Raise 3 8, 10, 12 100, 80, 60
    Bicep Curl 3 8, 10, 12 100, 80, 60
    Tricep Extention 3 8, 10, 12 100, 80, 60
    Tricep Press Down 3 8, 10, 12 100, 80, 60
    Crunches 3 15 100
    Warmup Cross Trainer 15 Mins Level 5
    Leg Press 3 8, 10, 12 100, 80, 60
    Lying Leg Curl 3 8, 10, 12 100, 80, 60
    TUESDAY Seated Leg Curl 3 8, 10, 12 100, 80, 60
    LOWER BODY Stand Calf Raise 3 8, 10, 12 100, 80, 60
    Seated Calf Raise 3 8, 10, 12 100, 80, 60
    Crunches 3 15 100
    Seated Bike 1 20 Mins Level 5
    SATURDAY REST DAY
    SUNDAY REST DAY
    Workout Schedule
    Week 3 - 3 Day Split: Push, Pull & Legs
    DAY WORKOUT SETS REPS WEIGHT (lbs)
    Warmup Cross Trainer 15 Mins Level 5
    Bench Press 4 10, 10, 12, 15 100, 80, 60, 40
    Chest Fly 4 10, 10, 12, 15 100, 80, 60, 40
    Overhead Press 4 10, 10, 12, 15 100, 80, 60, 40
    MONDAY
    Chest Row 4 10, 10, 12, 15 100, 80, 60, 40
    PUSH
    Tricep Extention 4 10, 10, 12, 15 100, 80, 60, 40
    Tricep Press Down 4 10, 10, 12, 15 100, 80, 60, 40
    Crunches 3 15 100
    Seated Bike 1 20 Mins Level 5
    Warmup Cross Trainer 15 Mins Level 5
    Chest Row 4 8, 8, 10, 12 100, 80, 60, 40
    S/A Chest Row 4 8, 8, 10, 12 100, 80, 60, 40
    TUESDAY Bicep Curl 4 8, 8, 10, 12 100, 80, 60, 40
    PULL Lat Pull Down 4 8, 8, 10, 12 100, 80, 60, 40
    Chest Row 4 8, 8, 10, 12 100, 80, 60, 40
    Crunches 4 15 100
    Seated Bike 1 20 Mins Level 5
    Warmup Cross Trainer 15 Mins Level 5
    Leg Press 4 8, 8, 10, 12 100, 80, 60, 40
    Lying Leg Curl 4 8, 8, 10, 12 100, 80, 60, 40
    WEDNESDAY Seated Leg Curl 4 8, 8, 10, 12 100, 80, 60, 40
    LEG Stand Calf Raise 3 25 100, 80, 60, 40
    Seated Calf Raise 3 25 100, 80, 60, 40
    Crunches 3 15 100
    Seated Bike 1 20 Mins Level 5
    Warmup Cross Trainer 15 Mins Level 5
    Bench Press 4 10, 10, 12, 15 100, 80, 60, 40
    Chest Fly 4 10, 10, 12, 15 100, 80, 60, 40
    Overhead Press 4 10, 10, 12, 15 100, 80, 60, 40
    THURSDAY Chest Press 4 10, 10, 12, 15 100, 80, 60, 40
    PUSH
    THURSDAY
    PUSH Tricep Extention 4 10, 10, 12, 15 100, 80, 60, 40
    Tricep Press Down 4 10, 10, 12, 15 100, 80, 60, 40
    Crunches 3 15 100
    Seated Bike 1 20 Mins Level 5
    Warmup Cross Trainer 15 Mins Level 5
    Chest Row 4 8, 8, 10, 12 100, 80, 60, 40
    S/A Chest Row 4 8, 8, 10, 12 100, 80, 60, 40
    Bicep Curl 4 8, 8, 10, 12 100, 80, 60, 40
    FRIDAY PULL
    Lat Pull Down 4 8, 8, 10, 12 100, 80, 60, 40
    S/A Bicep Curl 4 8, 8, 10, 12 100, 80, 60, 40
    Crunches 4 15 100
    Seated Bike 1 20 Mins Level 5
    Warmup Cross Trainer 15 Mins Level 5
    Leg Press 4 8, 8, 10, 12 100, 80, 60, 40
    Lying Leg Curl 4 8, 8, 10, 12 100, 80, 60, 40
    SATURDAY Seated Leg Curl 4 8, 8, 10, 12 100, 80, 60, 40
    LEG Stand Calf Raise 3 25 100, 80, 60, 40
    Seated Calf Raise 3 25 100, 80, 60, 40
    Crunches 3 15 100
    Seated Bike 1 20 Mins Level 5
    SUNDAY REST DAY
    Legs Week 4 - 4 Day Split: Full Body
    WEIGHT (lbs) DAY WORKOUT SETS REPS WEIGHT (lbs)
    Level 5 Warmup Cross Trainer 15 Mins Level 5
    100, 80, 60, 40 Bench Press 5 8, 8, 10 10, 12 100, 80, 60,40, 20
    100, 80, 60, 40 Chest Fly 5 8, 8, 10 10, 12 100, 80, 60,40, 20
    100, 80, 60, 40 MONDAY Tricep Press Down 4 10, 10, 12, 12 100, 80, 60, 40
    100, 80, 60, 40 UPPER BODY Tricep Extention 3 10 100, 80, 60
    100, 80, 60, 40 Overhead Press 5 10 100, 80, 60,40, 20
    100, 80, 60, 40 Calf Raise 3 25 100, 80, 60
    100 Seated Bike 1 20 Mins Level 5
    Level 5 Warmup Cross Trainer 15 Mins Level 5
    Level 5 Leg Press 5 8, 8, 10 10, 12 100, 80, 60,40, 20
    100, 80, 60, 40 TUESDAY Lying Leg Curl 5 8, 8, 10 10, 12 100, 80, 60,40, 20
    100, 80, 60, 40 LEGS & ABS Seated Leg Curl 5 8, 8, 10 10, 12 100, 80, 60,40, 20
    100, 80, 60, 40 Crunches 3 15 100
    100, 80, 60, 40 Seated Bike 1 20 Mins Level 5
    100, 80, 60, 40 WEDNESDAY REST DAY
    100 Warmup Cross Trainer 15 Mins Level 5
    Level 5 Overhead Press 4 12 100, 80, 60,40
    THURSDAY
    Level 5 Seated Row 3 8, 10, 12 100, 80, 60
    SHOULDERS
    100, 80, 60, 40 Lateral Raise 3 10 100, 80, 60
    & CALVES
    100, 80, 60, 40 Calf Raise 10 10 100
    100, 80, 60, 40 Seated Bike 1 20 Mins Level 5
    100, 80, 60, 40 Warmup Cross Trainer 15 Mins Level 5
    100, 80, 60, 40 Seated Row 5 12 100, 80, 60,40, 20
    100 Lat Pull Down 5 8, 8, 10 10, 12 100, 80, 60,40, 20
    FRIDAY
    Level 5 S/A Row 5 8, 8, 10 10, 12 100, 80, 60,40, 20
    BACK, BICEPS
    Level 5 Bicep Curl 4 10, 10, 12, 12 100, 80, 60, 40
    & ABS
    100, 80, 60, 40 S/A Bicep Curl 3 10 100, 80, 60
    100, 80, 60, 40 Crunches 3 20 100
    100, 80, 60, 40 Seated Bike 1 20 Mins Level 5
    100, 80, 60, 40 SATURDAY REST DAY
    100, 80, 60, 40 SUNDAY REST DAY
    100, 80, 60, 40
    100
    Level 5
    Level 5
    100, 80, 60, 40
    100, 80, 60, 40
    100, 80, 60, 40
    100, 80, 60, 40
    100, 80, 60, 40
    100
    Level 5
    Level 5
    100, 80, 60, 40
    100, 80, 60, 40
    100, 80, 60, 40
    100, 80, 60, 40
    100, 80, 60, 40
    100
    Level 5
    dy
    WEIGHT (lbs)
    Level 5
    100, 80, 60,40, 20
    100, 80, 60,40, 20
    100, 80, 60, 40
    100, 80, 60
    100, 80, 60,40, 20
    100, 80, 60
    Level 5
    Level 5
    100, 80, 60,40, 20
    100, 80, 60,40, 20
    100, 80, 60,40, 20
    100
    Level 5

    Level 5
    100, 80, 60,40
    100, 80, 60
    100, 80, 60
    100
    Level 5
    Level 5
    100, 80, 60,40, 20
    100, 80, 60,40, 20
    100, 80, 60,40, 20
    100, 80, 60, 40
    100, 80, 60
    100
    Level 5

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