September 11, 2022

Workout Plans

4 Week Workout - Intermediate - Gym - Build Lean Muscle

Male

Training frequency x5 times a week

Day 1

Order

Exercise

Sets

Rep Target

1

Squats

3

10-12

2

DB OHP

3

8-10

3

Lat pulldown

4

10-12

4

Machine Chest Press

4

10-12

5

Unilateral Lying Leg Curls

3

12-15

6

DB Overhead Triceps Extension

3

12-15

 

 

 

 

Day 2

Order

Exercise

Sets

Rep Target

1

Bench Press

4

8-10

2

BG squat body weight

3

8-10

3

DB Row

3

10-12

4

Cable Lateral Raise

3

15-20

5

Standing Calf Raises

4

15-20

6

Barbell biceps curl

3

12-15

 

 

 

 

Day 3

Order

Exercise

Sets

Rep Target

1

Barbell OHP

4

8-10

2

Leg Press

3

8-10

3

Chest supported DB row

3

10-12

4

Cable Flyes

3

15-20

5

Front DB raises

3

12-15

6

Triceps Pushdown

3

12-15

 

 

 

 

Day 4

Order

Exercise

Sets

Rep Target

1

Incline DB Bench Press

4

8-10

2

Dumbell RDL

4

8-10

3

Seated Row

3

10-12

4

Dumbell Lateral raise

3

12-15

5

Unilateral Leg Extension

3

12-15

6

Bayensian curl

3

12-15

 

 

 

 

Day 5

Order

Exercise

Sets

Rep Target

1

Sit ups/Crunches

4

10-12

2

Bicycle crunches

4

15-20 total

3

Hanging leg raises

4

8-10

4

Climbers

4

15-20

5

Plank

2

1-2 mins

6

30 mins low intensity cardio like walking

 

 

Female

Training frequency x5 times a week

Day 1

Order

Exercise

Sets

Rep Target

1

Squats

4

10-12

2

Calf raises

4

8-10

3

Glute bridge

4

10-12

4

Dumbell Back Row

3

10-12

5

Dumbell Lateral raises

3

12-15

6

Dumbell biceps curl

3

12-15

 

 

 

 

Day 2

Order

Exercise

Sets

Rep Target

1

Walking Lunges bodyweight

4

12-16 total

2

Donkey Kicks

4

10-12

3

Sumo deadlift

3

8-10

4

OHP DB Presses

3

12-15

5

Seated row

3

12-15

6

DB triceps pushdown

3

12-15

 

 

 

 

Day 3

Order

Exercise

Sets

Rep Target

1

Goblet squat

4

10-12

2

Side-lying Hip Abduction

4

10-12

3

Hip trust

4

12-15

4

Front DB Raises

3

12-15

5

Calf raises

3

12-15

6

Barbell biceps curls

3

12-15

 

 

 

 

Day 4

Order

Exercise

Sets

Rep Target

1

Side to side lunges

4

12-16 total

2

Unilateral Lying Leg Curls

4

10-12 each leg

3

Romanian deadlift 

4

10-12

4

Lat pulldown

4

10-12

5

DB lateral raises

3

12-15

6

DB triceps kickbacks

3

12-15

 

 

 

 

Day 5

Order

Exercise

Sets

Rep Target

1

Sit ups/Crunches

3

10-12

2

Bicycle crunches

3

15-20 total

3

Lying Leg Raises

3

8-10

4

Climbers

3

15-20

5

Plank

2

1-2 mins

6

30 mins cardio - low impact, like walking

 


4 Week Workout - Intermediate - Home No Equipment - Build Lean Muscle

Male

Training frequency x4 times a week

Day 1

Order

Exercise

Sets

Rep Target

1

Burpees 

4

10-12

2

Push ups

4

10-12

3

Squats

3

10-12

4

Bottle Back Row

3

10-12

5

Bottle triceps kickbacks

3

12-15

6

Bottle Biceps Curls

3

12-15

 

 

 

 

Day 2

Order

Exercise

Sets

Rep Target

1

Squat Jumps

4

12-15

2

Bottle lateral raises

3

12-15

3

Bottle chest flys

4

12-15

4

Jumping jacks

3

1 minute each set

5

Side to Side Lunges

3

15-20

6

Bottle Biceps Curls

3

12-15

 

 

 

 

Day 3

Order

Exercise

Sets

Rep Target

1

Burpees

4

8-10

2

Bottle rows

3

10-12

3

Lunges step ups

3

10-12

4

Push ups 

4

12-15

5

Overhead triceps extensions

3

12-15

6

Calf Raises

4

12-15

 

 

 

 

Day 4

Order

Exercise

Sets

Rep Target

1

Squat Jumps

4

8-10

2

Bottle lateral raises

3

10-12

3

Walking lunges

3

16-20 total

4

Inlince push ups

4

10-12

5

Bottle chest flys

4

12-15

6

Bottle biceps curl

3

12-15

Female

Training frequency x4 times a week

Day 1

Order

Exercise

Sets

Rep Target

1

Squats

4

10-12

2

Fyre Hydrant

4

8-10

3

Glute bridge

4

10-12

4

Bottle Back Row

3

10-12

5

Bottle Lateral raises

3

12-15

6

Bottle biceps curl

3

12-15

 

 

 

 

Day 2

Order

Exercise

Sets

Rep Target

1

Squat Jumps

4

10-12

2

Pelvic Tilt

4

12-15

3

Bottle Chest flys

3

10-12

4

Alternating Superman

3

8-10

5

Side to Side Lunges

4

12-16 total

6

Bottle Biceps Curls

3

12-15

 


 

Day 3

Order

Exercise

Sets

Rep Target

1

Walking Lunges

4

12-16 total

2

Donkey Kicks

4

10-12

3

Side Lying hip raises

4

10-12 each leg

4

Overhead bottle presses

3

12-15

5

Front bottle raises

3

12-15

6

Bottle triceps extensions

3

12-15 each arm

 

 

 

 

Day 4

Order

Exercise

Sets

Rep Target

1

BG Squat

4

10-12 per Leg

2

Bird dog

4

16-20 total

3

Romanian deadlift with water bottles

4

10-12

4

Calf raises

4

10-12

5

Bottle side lateral raises

3

12-15

6

Bottle triceps kickbacks

3

12-15

4 Week Workout - Beginner - Gym - Build Lean Muscle

Male

Training frequency x3 times a week

Day 1

Order

Exercise

Sets

Rep Target

1

Bench Press

3

10-12

2

Leg press

3

8-10

3

Lat pulldown

3

10-12

4

Triceps Pushdown

2

10-12

Day 2 - Recovery Day - No Training

Day 3

Order

Exercise

Sets

Rep Target

1

Squats

3

8-10

2

DB Row

3

8-10

3

Machine Chest Press

3

10-12

4

Barbell Biceps curls

2

10-12

Day 4 - Recovery Day - No Training 

Day 5

Order

Exercise

Sets

Rep Target

1

OHP 

3

8-10

2

DB Chest Press

3

8-10

3

Chest supported DB row

3

10-12

4

DB Overhead Triceps Extension

2

10-12

Female

Training frequency x3 times a week

Day 1

Order

Exercise

Sets

Rep Target

1

Squats

3

8-10

2

Leg press

3

8-10

3

Glute bridge

3

10-12

4

DB Biceps Curls

2

10-12

Day 2 - No Training - Recovery Day

Day 3

Order

Exercise

Sets

Rep Target

1

Walking Lunges bodyweight

3

12-16 total

2

Donkey Kicks

3

8-10 each leg

3

Romanian deadlift

3

8-10

4

Triceps pushdown

2

10-12

 Day 4 - No Training - Recovery Day

Day 5

Order

Exercise

Sets

Rep Target

1

Goblet squat

3

8-10

2

Side-lying Hip Abduction

3

8-10 each leg

3

Lat pulldown tight grip

3

10-12

4

Barbell biceps curls

2

10-12

4 Week Workout - Beginner - Home No Equipment - Build Lean Muscle

Male 

Training frequency x3 times a week

Day 1

Order

Exercise

Sets

Rep Target

1

Burpees 

3

10-12

2

Push ups

3

8-10

3

Squats

3

10-12

4

Bottle Back Row

2

10-12

Day 2 - Recovery Day - No Training 

Day 3

Order

Exercise

Sets

Rep Target

1

Burpees

3

8-10

2

Bottle rows

3

8-10

3

Lunges step ups

3

10-12

4

Push ups 

2

10-12

Day 4 - Recovery Day - No Training

Day 5

Order

Exercise

Sets

Rep Target

1

Squat Jumps

3

8-10

2

Bottle lateral raises

3

8-10

3

Walking lunges

3

10-12

4

Inlince push ups

2

10-12

Female

Training frequency x3 times a week

Day 1

Order

Exercise

Sets

Rep Target

1

Squats

3

8-10

2

Burpees for beginners

3

8-10

3

Glute bridge

3

10-12

4

Bottle biceps curl

2

10-12

Day 2 - No Training - Recovery Day 

Day 3

Order

Exercise

Sets

Rep Target

1

Walking Lunges

3

12-16 total

2

Donkey Kicks

3

8-10 each leg

3

Side Lying hip raises

3

8-10

4

Overhead bottle presses

2

10-12

Day 4 - No Training - Recovery Day

Day 5

Order

Exercise

Sets

Rep Target

1

Side to side lunges

3

8-10

2

Bird dog

3

8-10 each leg

3

Romanian deadlift with water bottles

3

10-12

4

Calf raises

2

10-12

Steve (Qualfied Personal Trainer and Nutritionist)

Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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Workout Plans

Workout Plans

Steve (Qualfied Personal Trainer and Nutritionist)


Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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