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4 Week Strength Training A Day/B Day
by Jack A.
14 athletes joined
Program Description
This program will create excellent habits and make excellent gains and the same time. Some exercises include bench press, squats, and many others. The program contains full body workout splits. So there is an A Day and a B Day, both have the same structure, but ensure that you do not over train. You should see amazing results in both your strength, muscle size, and overall confidence with these lifts. Enjoy!
Program Overview
Level
Novice
Goal
Bodybuilding, Athletics, Bodyweight Fitness, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Mar 09, 2024 04:59
Last Edited
Jun 07, 2024 08:01
down_app
Week 1
1 / 4 Weeks
Day 4
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Jumping Jack
1 Set
1 mins
2
Arm Circle
1 Set
1 mins
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10