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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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Week 1
1 / 12 Weeks
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
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
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
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
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
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
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
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
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
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
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
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