4 day workout

Transform your physique with this comprehensive 12-week, 4-day workout program designed for those ready to take their training to the next level. Each week, you'll engage in targeted exercises that focus on building strength and muscle across all major muscle groups, utilizing a full gym setup. Expect a mix of compound lifts and isolation exercises, ensuring balanced development and optimal results. Whether you're a seasoned lifter or just starting out, this program will challenge you to push your limits and achieve your fitness goals. Get ready to unlock your potential!

Weight loss program which also doubles as body toning muscle gain

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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

Leg Extension

Squat (Smith Machine)

Leg Curl

Hip Thrust (Machine)

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Calf Raise

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Single Arm Tricep Extension (Cable)

Cardio

Lat Pulldown

T-Bar Row

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Straight Arm Pulldown

Hammer Curl (Dumbbell)

Kettlebell Gorilla Row

Shoulder Press (Plate Loaded)

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Cable)

Shrug (Trap Bar)

Wrist Curls

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