Basic Training Routine 4 days

**Basic Training Routine: 4 Days**

Embark on a transformative 5-week journey with this structured 4-day workout program designed for all fitness levels. Each week, you'll engage in a balanced mix of strength training exercises targeting major muscle groups, ensuring comprehensive development and growth. With 20 sessions packed into this program, you’ll build strength, enhance endurance, and improve overall fitness. Get ready to challenge yourself and see tangible results as you commit to this effective routine!

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Week 1

Week 2

Week 3

Week 4

Week 5

Lateral Raise (Machine)

Incline Bench Press (Barbell)

Bench Press (Barbell)

Tricep Pushdown (Cable)

Overhead Extension (EZ Bar)

Pec Deck (Machine)

Seated Dip (Machine)

Pull-Up (Assisted)

Seated Row (Cable)

Seated Wide-Grip Row (Cable)

Preacher Curl (Machine)

Hammer Curl (Cable)

Bicep Curl (Dumbbell)

Shoulder Press (Machine)

Incline Chest Press (Machine)

Chin-Up (Assisted)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Decline Sit Up (Bodyweight)

Leg Raise (Captain's Chair)

Seated Hamstring Curl

Hack Squat

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Leg Extension

Seated Calf Raise

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