Muscle-Fat 4 Day Plan | Workout Programs | Boostcamp App |

Muscle-Fat 4 Day Plan

by Mairo

15 athletes joined

5.0

(1 rating)

Program Description

Have fun and go gym!

Program Overview

Level

Novice

Goal

Muscle & Sculpting, Bodyweight Fitness

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

50 minutes

Created

Jan 02, 2024 05:17

Last Edited

Jun 03, 2024 01:17

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Day 1

1

Squat (Low Bar)

4 Sets

12 Reps

2

Bench Press (Barbell)

4 Sets

12 Reps

3

Bent Over Row (Barbell)

3 Sets

15 Reps

4

Overhead Press (Barbell)

3 Sets

15 Reps

5

Plank

3 Sets

1 mins

Day 2

1

Walk

1 Set

45 mins

Day 3

1

Deadlift (Barbell)

4 Sets

12 Reps

2

Leg Press

3 Sets

15 Reps

3

Lunge (Dumbbell)

3 Sets

16 Reps

4

Leg Curl

3 Sets

15 Reps

5

Hanging Leg Raise

3 Sets

15 Reps

Day 4

1

Walk

1 Set

45 mins

Day 5

1

Lat Pulldown

4 Sets

12 Reps

2

Chest Fly (Dumbbell)

3 Sets

15 Reps

3

Seated Row (Cable)

3 Sets

15 Reps

4

Seated Shoulder Press (Dumbbell)

3 Sets

16 Reps

5

Bench Press (Barbell)

4 Sets

10 Reps

Day 6

1

Walk

1 Set

45 mins

Day 7

1

Goblet Squat

3 Sets

15 Reps

2

Bench Press (Dumbbell)

3 Sets

15 Reps

3

Bent Over Row (Dumbbell)

3 Sets

12 Reps

4

Lunge (Dumbbell)

3 Sets

12 Reps

5

Plank

3 Sets

1 mins