Workout Plan to Help your Mom with Groceries

A friendly program for all fitness types to work out four times a week to gain a well built physique. This program should have the first two days completed in a row, followed by a one day break, then do the third workout day, and then ANOTHER day break, then the final workout of the week. This way you can maximize recovery periods per muscle.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lat Pulldown (Neutral Grip)

Skull Crusher (Dumbbell)

Trap Bar Deadlift

Seated Row (Cable)

V-Handle Tricep Pushdown (Cable)

Lying Leg Curl

Rear Delt Fly (Machine)

Abs Crunch (Machine)

Pull/Tricep/Hamstrings

Shoulder Press (Machine)

Chest Press (Machine)

Bicep Curl (Machine)

Incline Bench Press (Smith Machine)

Hammer Curl (Dumbbell)

Chest Fly (Machine)

Leg Extension

Calf Raise (Leg Press)

Push/Bicep/Quad

Leg Press (45 Degrees)

Hip Adductor (Machine)

Abs Crunch (Weighted)

Pull-Up (Bodyweight)

Lateral Raise (Machine)

Legs/Full Body

Shoulder Press (Plate Loaded)

Dip (Weighted)

Preacher Curl (Barbell)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Seated Calf Raise

Hip Abductor (Machine)

Arms/Hips/Calves

Complete today, and the next day in a row.


Today should be completed the very next day after yesterday’s program. Take the next day off!

Do this workout after one rest day. Then once completed, do ANOTHER rest day. Trust me on this…

The final day. Because of repeat exercises from prev. day, this should be done after a rest day. 

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