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4 horseman
by YASH G.
2 athletes joined
Program Description
Personal use
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 29, 2024 07:30
Last Edited
May 07, 2024 10:16
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Week 1
1 / 12 Weeks
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets
Day 1
1A
Dip (Assisted)
4 Sets
1B
Chest Supported Row (Machine)
4 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Leg Raise (Captain's Chair)
4 Sets
Day 2
1
Run
1 Set
60 mins
2
Seated Calf Raise
4 Sets
3
Standing Calf Raise
4 Sets
Day 3
1
Squat (Barbell)
4 Sets
2
Decline Crunch
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Leg Press (45 Degrees)
4 Sets
Day 4
1
Run
1 Set
60 mins
2
Lateral Raise (Cable)
4 Sets
Day 5
1
Overhead Press (Barbell)
4 Sets
2
Pull-Up (Weighted)
4 Sets
3
Woodcutter
4 Sets
4
Decline Skull Crusher
4 Sets
Day 6
1
Run
1 Set
60 mins
2
Rear Delt Fly (Machine)
4 Sets
Day 7
1
Deadlift (Barbell)
4 Sets
2
Leg Extension
4 Sets
3
Leg Curl
4 Sets
4
Dumbbell Row
4 Sets