Shinez 4 day work out plan

Transform your physique with the Shinez 4-Day Workout Plan, meticulously crafted for those ready to elevate their training. Over the course of 4 weeks, you’ll engage in 16 intense sessions focusing on bodybuilding and muscle sculpting, utilizing a full gym setup. Each workout, averaging 80 minutes, combines heavy lifting and bodyweight exercises to maximize strength and muscle definition. Designed for intermediate to advanced lifters, this program will push your limits and help you achieve your fitness goals with confidence. Get ready to shine!

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Week 1

Week 2

Week 3

Week 4

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Walking Lunge

Leg Extension

Standing Calf Raise

Lower Body A(heavy/Quad focus)

Bench Press (Dumbbell)

Seated Row (Cable)

Overhead Press (Dumbbell)

Wide Grip Lat Pulldown

Tricep Rope Push Down (Cable)

Upper Body A (Push Focus)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Face Pull

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upper Body B (Pull Focus) 

Hip Thrust (Barbell)

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Cable Crunch

Lower Body B (Glute/Ham Focus)

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