Unlock your strength potential with the Smart Strength - 4 Day FullGym Workout Plan! Over 12 weeks, this program is designed to maximize muscle growth and enhance overall fitness through a balanced mix of compound and isolation movements. With four focused training days each week, you'll target major muscle groups using a variety of equipment, ensuring a comprehensive workout experience. Get ready to build strength, improve endurance, and transform your physique!

Take care of your legs and build strength with this 12-week hypertrophy journey—perfect for beginners ready to step up their game!

Smart Strength - 4 Day FullGym Workout Plan

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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

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Extension (Dumbbell)

Chest, Shoulders, Triceps

Romanian Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Back, Biceps

Leg Press

Seated Hamstring Curl

Hip Thrust (Machine)

Seated Calf Raise

Pallof Press

Hanging Knee Raise

Hyperextension

Chest Press (Machine)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Decline Sit Up (Bodyweight)

Cardio

Incline Chest Press (Machine)

Pec Deck (Machine)

Chest, Triceps

Leg Press (45 Degrees)

Hip Abductor (Machine)

Leg, Glutes

Lateral Raise (Machine)

Reverse Pec Deck

Cable External Rotation

Preacher Curl (EZ Bar)

Dip (Assisted)

Hanging Leg Raise

Shoulder, Arm, Core

Back Extension

Wood Chop

Back, Biceps, Core

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