4 WEEK

GYM
workout guide
naomikong.com
 4 WEEK
GYM
workout guide
Hey, babe!

I’m so excited to start this next 4 weeks together!

This workout guide is designed to help introduce you to what a structured weightlifting
program looks like, build consistency at the gym, and propel you to the next level of your
fitness journey.

I hope that after these four weeks, you’ll be able to appreciate the importance of conti-
nuously working on fundamental exercises and how doing so contributes to seeing
progress at the gym!

I would recommend resting at least one day, if not two days, between each workout laid
out in this guide to ensure that your body is ready to go at its full capacity for your next
workout. At the end of the day, listen to your body and take as much rest as you need!

With the RIR recommendations, you should be getting a great workout in for each one of
your sessions and will likely not feel the need to do extra workouts throughout the week.
Challenge yourself to hit the recommended RIRs, but also make sure to prioritize your
safety and always focus on good form first. Ask for help if you’re not sure, lift safely, and
take your time!

However, if you feel ever so inclined to do more workouts, I have also provided an optio-
nal 4th workout of the week for you. The majority of these can be executed from home
with little to no equipment. Please keep in mind that the workouts included for Day 4 are
completely optional and to focus first and foremost on the 3 workouts/week at the gym
as these will be your core workouts.

Who’s ready to get these gainz?! You got this, my babes!

Rooting for you and cheering for your success always!

Wishing you the best of luck,

Naomi
 4 WEEK
GYM
workout guide

Difficulty Level: Intermediate

Length: 4 Weeks
Workouts/Week: 3 (with an optional 4th day)
Focus: Total body
Workout Split: 1 Full Body Day, 1 Lower Body Day, 1 Upper Body Day

*PLEASE NOTE: This workout guide is not geared towards weight loss, weight gain, buil-
ding muscle, or toning as the appropriate nutrition plan that is customized to your perso-
nal needs will play a huge factor in being able to meet your physical goals.

If you’re in need of some delicious, calorie and macro-friendly recipes, download my free
recipe ebook here: naomikong.com/recipe-book.
https://naomikong.com/recipe-book/

If you’d like to make sure the foods you’re eating align with the work you’re putting in at
the gym, I’d love to help you build a meal plan to complement your goals!
Email me at: support@naomikong.com to let me know you’re interested in a customized
nutrition plan and tell me more about your goals.

RIR: RIR stands for “Reps in Reserve”

IE: 4x8 reps at 2 RIR. After completing the 8 reps in a set, you should only be able to do 2
more reps and nothing more than that. If you feel like you could easily do 3 or more reps
with good form, then increase the weight you’re using.

Not sure how to do an exercise?

Check out my Exercise Form Playlist here
https://www.youtube.com/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY

Not sure how to use a machine?

Check out my How to Use Gym Equipment Playlist here
https://www.youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
 4 WEEK GYM
workout guide
WEEK 1 / DAY 1
FULL BODY
1) SMITH MACHINE 2) INCLINE DB
SQUATS CHEST PRESS
4x8 reps at 2 RIR 4x10 reps at 2 RIR

3) SINGLE-ARM DB 4) WALKING LUNGES

ROWS 4x10 reps/leg
4x10 reps/arm at 2 RIR
at 2 RIR

5) TREADMILL
15 minutes at a
10-15% incline

WEEK 1 / DAY 2
UPPER BODY
1) A. WIDE-GRIP LAT 1) B. CABLE BICEP
PULLDOWNS CURLS
4x10 reps at 2 RIR 4x12 reps at 1 RIR

2) A. SEATED DB 2) B. DB OVERHEAD
SHOULDER PRESS TRICEPS
4x8 reps at 2 RIR EXTENSIONS
4x10 reps at 1 RIR

3) SEATED CABLE ROWS 4) MACHINE LATERAL

4x10 reps at 2 RIR RAISES
4x10 reps at 2 RIR
 4 WEEK GYM
workout guide
WEEK 1 / DAY 3
LOWER BODY
1) LEG PRESS 2) HIP THRUSTS
4x8 reps at 2 RIR 4x10 reps at 1 RIR

3) LEG EXTENSIONS 4) A. RDLS

3 sets: 12 reps using (ROMANIAN
both legs + 12 DEADLIFTS)
reps/individual leg 4x12 reps at 2 RIR

4) B. REVERSE DB 5) HIP ABDUCTIONS:

LUNGES a. 12 reps using a lighter
4x10 reps/leg at weight
b. Increase the weight
1 RIR
and do 9 reps
c. Increase the weight
again and do 6 more reps
d. Rest for 1-2 minutes
Repeat a-d for a total of
2x.

WEEK 1 / DAY 4
FULL BODY HiiT AT HOME
(KETTLEBELL-ONLY)

ht ps:/ youtu.be/7euB2toREuA
3:35 / 1:17:35
https://youtu.be/7euB2toREuA
CLICK HERE TO WATCH
 4 WEEK GYM
workout guide
WEEK 2 / DAY 1
FULL BODY
1) SMITH MACHINE 2) INCLINE DB
SQUATS CHEST PRESS
4x10 reps at 2 RIR 4x12 reps at 2 RIR

3) SINGLE-ARM DB 4) WALKING LUNGES

ROWS 4x12 reps/leg
4x12 reps/arm at 2 RIR
at 2 RIR

5) TREADMILL
15 minutes at a 10-15% incline

WEEK 2 / DAY 2
UPPER BODY
1) A. WIDE-GRIP LAT 1) B. CABLE BICEP
PULLDOWNS CURLS
4x12 reps at 2 RIR 4x15 reps at 1 RIR

2) A. SEATED DB 2) B. DB OVERHEAD
SHOULDER PRESS TRICEPS
4x10 reps at 2 RIR EXTENSIONS
4x12 reps at 1 RIR

3) SEATED CABLE ROWS 4) MACHINE LATERAL

4x12 reps at 2 RIR RAISES
4x12 reps at 2 RIR
 4 WEEK GYM
workout guide
WEEK 2 / DAY 3
LOWER BODY
1) LEG PRESS 2) HIP THRUSTS
4x10 reps at 2 RIR 4x12 reps at 1 RIR

3) LEG EXTENSIONS 4) A. RDLS

3 sets: 12 reps using (ROMANIAN
both legs + 12 DEADLIFTS)
reps/individual leg 4x15 reps at 2 RIR

4) B. REVERSE DB 5) HIP ABDUCTIONS:

LUNGES a. 12 reps using a lighter
4x12 reps/leg at weight
b. Increase the weight
1 RIR
and do 9 reps
c. Increase the weight
again and do 6 more reps
d. Rest for 1-2 minutes
Repeat a-d for a total of
2x.

WEEK 2 / DAY 4
FULL BODY HiiT AT HOME
(BODYWEiGHT-ONLY)

ht ps:/ youtu.be/VEQ4Xv54Hso
3:35 / 1:17:35
CLICK HERE TO WATCH
https://youtu.be/VEQ4Xv54Hso
 4 WEEK GYM
workout guide
WEEK 3 / DAY 1
FULL BODY
1) SMITH MACHINE 2) INCLINE DB
SQUATS CHEST PRESS
4x8 reps at 1 RIR 4x10 reps at 1 RIR

3) SINGLE-ARM DB 4) WALKING LUNGES

ROWS 4x10 reps/leg
4x10 reps/arm at 1 RIR
at 1 RIR

5) TREADMILL
15 minutes at a 10-15% incline

WEEK 3 / DAY 2
UPPER BODY
1) A. WIDE-GRIP LAT 1) B. CABLE BICEP
PULLDOWNS CURLS
4x10 reps at 1 RIR 4x12 reps at 1 RIR

2) A. SEATED DB 2) B. DB OVERHEAD
SHOULDER PRESS TRICEPS
4x8 reps at 1 RIR EXTENSIONS
4x10 reps at 1 RIR

3) SEATED CABLE ROWS 4) MACHINE LATERAL

4x10 reps at 1 RIR RAISES
4x10 reps at 1 RIR
 4 WEEK GYM
workout guide
WEEK 3 / DAY 3
LOWER BODY
1) LEG PRESS 2) HIP THRUSTS
4x8 reps at 1 RIR 4x10 reps at 1 RIR

3) LEG EXTENSIONS 4) A. RDLS

3 sets: 15 reps using (ROMANIAN
both legs + 15 DEADLIFTS)
reps/individual leg 4x12 reps at 1 RIR

4) B. REVERSE DB 5) HIP ABDUCTIONS:

LUNGES a. 12 reps using a lighter
4x10 reps/leg at weight
b. Increase the weight
1 RIR
and do 9 reps
c. Increase the weight
again and do 6 more reps
d. Rest for 1-2 minutes
Repeat a-d for a total of
2x.

WEEK 3 / DAY 4
ABS AT HOME
(BODYWEiGHT-ONLY)

ht ps:/ youtu.be/fDP62pG6kZA
3:35 / 1:17:35
CLICK HERE TO WATCH
https://youtu.be/fDP62pG6kZA
 4 WEEK GYM
workout guide
WEEK 4 / DAY 1
FULL BODY
1) SMITH MACHINE 2) INCLINE DB
SQUATS CHEST PRESS
4x10 reps at 1 RIR 4x12 reps at 1 RIR

3) SINGLE-ARM DB 4) WALKING LUNGES

ROWS 4x12 reps/leg
4x12 reps/arm at 1 RIR
at 1 RIR

5) TREADMILL
15 minutes at a 10-15% incline

WEEK 4 / DAY 2
UPPER BODY
1) A. WIDE-GRIP LAT 1) B. CABLE BICEP
PULLDOWNS CURLS
4x12 reps at 1 RIR 4x15 reps at 1 RIR

2) A. SEATED DB 2) B. DB OVERHEAD
SHOULDER PRESS TRICEPS
4x10 reps at 1 RIR EXTENSIONS
4x12 reps at 1 RIR

3) SEATED CABLE ROWS 4) MACHINE LATERAL

4x122 reps at 1 RIR RAISES
4x12 reps at 1 RIR
 4 WEEK GYM
workout guide
WEEK 4 / DAY 3
LOWER BODY
1) LEG PRESS 2) HIP THRUSTS
4x10 reps at 1 RIR 4x12 reps at 1 RIR

3) LEG EXTENSIONS 4) A. RDLS

3 sets: 15 reps using (ROMANIAN
both legs + 15 DEADLIFTS)
reps/individual leg 4x15 reps at 1 RIR

4) B. REVERSE DB 5) HIP ABDUCTIONS:

LUNGES a. 12 reps using a lighter
4x12 reps/leg at weight
b. Increase the weight
1 RIR
and do 9 reps
c. Increase the weight
again and do 6 more reps
d. Rest for 1-2 minutes
Repeat a-d for a total of
2x.

WEEK 4 / DAY 4
ABS & CARDIO AT HOME
(JUMP ROPE-ONLY)

https:/ youtu.be/y99fkuEGyys
3:35 / 1:17:35
CLICK HERE TO WATCH
https://youtu.be/y99fkuEGyys