30 Mins
Time to Complete
Beginner
Difficulty Level
4
Sessions Per Week
Day 1
Day 2
Day 3
Day 4
Day 1
Exercise
Sets
Reps
Rest Time
Upper Back Pulldown
5 Sets
8-12 Reps
90 Seconds
Barbell Incline Bench Press
5 Sets
8-12 Reps
90 Seconds
Seated Cables Single Arm Mid Lat Row
5 Sets
8-12 Reps
90 Seconds
Seated Dumbbell Shoulder Press
4 sets
8-12 Reps
90 Seconds
Superset: Dumbbell Incline Bicep Curl
8-12 Reps
Superset: Vulken overhead extensions
8-12 Reps
90 Seconds
Upstairs Cables - Cable Crunches
3 Sets
90 Seconds
Hanging Knee Raises
Day 2
Exercise
Sets
Reps
Rest Time
Barbell Back Squat
5 Sets
10-12 Reps
90 Seconds
Barbell RDL
5 Sets
10-12 Reps
90 Seconds
Leg Extension
4 Sets
10-12 Reps
90 Seconds
Machine Lying Leg Curl
3 Sets
10-12 Reps
90 Seconds
Machine Seated Hip Adduction
3 Sets
10-12 Reps
90 Seconds
Calf Raises on the Leg Press
3 Sets
Day 3
Exercise
Sets
Reps
Rest Time
Narrow Grip Chest Supported Row
4 Sets
8-12 Reps
90 Seconds
Barbell Bench Press
3 Sets
8-12 Reps
90 Seconds
Mag grip pulldown
3 Sets
8-12 Reps
90 Seconds
Dumbbell Lateral Raise
3 Sets
8-12 Reps
90 Seconds
Superset: Cable Single Arm Tricep Pushdown
8-12 Reps
Superset: Dumbbell Bicep Curl
8-12 Reps
90 Seconds
Hanging Knee Raises
3 Sets
8-12 Reps
90 Seconds
Day 4
Exercise
Sets
Reps
Rest Time
Barbell Back Squat
5 Sets
10-12 Reps
90 Seconds
Barbell RDL
5 Sets
10-12 Reps
90 Seconds
Leg Extension
4 Sets
10-12 Reps
90 Seconds
Machine Lying Leg Curl
3 Sets
10-12 Reps
90 Seconds
Machine Seated Hip Adduction
3 Sets
10-12 Reps
90 Seconds
Calf Raises on the Leg Press
3 Sets