Full 4 week workout program with all exercises, sets and reps | 3 times per week

Result-based fitness program – for most people – in any ages

I have created a training plan that will suit anyone who wants a little variation in their routines. It’s a relatively hard program, since the repetitions are extremely controlled and are based on tension over time rather than killing the weights and speed-repping through every exercise. You must have a 30-45 second break between all sets, and no more than 2 minutes down-time between each exercise. The less time in between exercises the better. After the last set, you will really struggle to push through the last rep. Please focus on slow repetitions and contracting the muscle (or muscles) you are exercising at the moment. Twist and feel. Use 3 seconds on each repetition and try to push/pull back to the starting position as fast as possible. In the bench press: slowly drive the bar down to your chest and then explode it back into position. Remember: 3 seconds per repetition. REMEMBER ENOUGH PROTEIN. You can easily google your way to the desired exercise to see a demonstration of the performance. I would like to repeat: spend 3 seconds on each repetition. Start with relatively low weights for the first few sessions, then start loading on and see progress both on how fast you can push through each exercise, but also whether or not you can increase the weights on a weekly basis. Good luck!

The first week of exercises

Monday

  • Bench press 3×15
  • Front squat 3×15
  • Seated row 3×15
  • Military press 3×10
  • Barbell shrugs 3×10
  • Hammercurl 3×10
  • Triceps straight bar pulldown 3×10

Wednesday

  • Incline dumbbell press 3×15
  • Squat 3×15
  • Lat pulldown 3×15
  • Lateral raise 3×10
  • Dumbbell shrugs 3×10
  • Biceps curl 3×10
  • French press 3×10

Friday

  • Flies 3×15
  • Leg press 3×15
  • Deadlift 3×15
  • Transverse extension 3×10
  • Smith shrugs 3×10
  • Biceps curl ez 3×10
  • Dips 3×10

The second week

Monday

  • Bench press 4×10+5
  • Front squat 4×10+5
  • Seated row 4×10+5
  • Military press 3×10
  • Barbell shrugs 3×10
  • Hammercurl 3×10
  • Triceps straight bar pulldown 3×10

Wednesday

  • Incline dumbbell press 4×10+5
  • Squat 4×10+5
  • Lat pulldown 4×10+5
  • Lateral raise 3×10
  • Dumbbell shrugs 3×10
  • Biceps curl 3×10
  • French press 3×10

Friday

  • Flies 4×10+5
  • Leg press 4×10+5
  • Deadlift 4×10+5
  • Transverse extension 3×10
  • Smith shrugs 3×10
  • Biceps curl ez 3×10
  • Dips 3×10

The third week

Monday

  • Bench press 9×5
  • Front squat 9×5
  • Seated row 9×5
  • Military press 3×10
  • Barbell shrugs 3×10
  • Hammercurl 3×10
  • Triceps straight bar pulldown 3×10

Wednesday

  • Incline dumbbell press 9×5
  • Squat 9×5
  • Lat pulldown 9×5
  • Lateral raise 3×10
  • Dumbbell shrugs 3×10
  • Biceps curl 3×10
  • French press 3×10

Friday

  • Flies 9×5
  • Leg press 9×5
  • Deadlift 9×5
  • Transverse extension 3×10
  • Smith shrugs 3×10
  • Biceps curl ez 3×10
  • Dips 3×10

Fourth week

.. is 100 % up to you! Remember to do deadlift, squat, bench and military press at least once during this week. You’re free to test 1RM, although not recommended. You can also go to complete failure in each and every exercise you feel like doing – it’s all up to you! If you feel like a break, take it easy. Everything with moderation though, even moderation.

 

What’s your favorite routine?

Leave a Reply

Your email address will not be published.