4 Day

Unlock your potential with this dynamic 4-day workout program designed for athletes looking to enhance their strength and performance in just one week. Each session, lasting about 40 minutes, combines targeted exercises like Belt Squats, Barbell Bench Press, and Romanian Deadlifts, ensuring a comprehensive approach to building muscle and power. Ideal for those with a garage gym setup, this intermediate-level plan will challenge you while keeping your training fresh and engaging. Get ready to elevate your game and achieve your fitness goals!

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Week 1

Belt Squat

Romanian Deadlift (Barbell)

Standing Calf Raise

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Leg Press

Hip Thrust (Barbell)

Lunge (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

Rear Delt Fly (Cable)

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