Workouts & Programs.
Upper and Lower Strength program
45 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
Barbell Back Squat
4 Sets
6-10 Reps
90 Seconds Between Sets
Barbell Romanian Deadlift
4 Sets
5-8 Reps
90 Seconds Between Sets
Superset
3 Supersets
90 Seconds Between Sets
Machine Seated Leg Extension
10-20 Reps
Machine Seated Leg Curl
10-20 Reps
Superset
3 Supersets
90 Seconds Between Sets
Adductor Machine
10-20 Reps
Machine Seated Abduction
10-20 Reps
Day 2
Exercise
Sets
Reps
Rest Time
Barbell Bench Press
4 Sets
3-6 Reps
90 Seconds Between Sets
Pull Up
4 Sets
Use assistance if needed
90 Seconds Between Sets
Dip
3 Sets
As many rounds possible
90 Seconds Between Sets
Cable Seated Close Grip Row
3 Sets
6-10 Reps
90 Seconds Between Sets
Superset
3 Supersets
90 Seconds Between Supersets
Dumbbell Lateral Raise
10-15 Reps
Barbell Bicep curl
6-12 Reps
Day 3
Exercise
Sets
Reps
Rest Time
Barbell Deadlift
4 Sets
6-10 Reps
90 Seconds Between Sets
Hack Squat
4 Sets
6-10 Reps
90 Seconds Between Sets
Hip Thrust
3 Sets
5-8 Reps
90 Seconds Between Sets
Dumbbell Walking Lunge
3 Sets
10-15 Reps
90 Seconds Between Sets
Superset
3 Sets
90 Seconds Between Supersets
Machine Seated Calf Raise
20-30 Reps
20-30 Reps
Day 4
Exercise
Sets
Reps
Rest Time
Barbell Close Grip Bench Press
4 Sets
8-12 Reps
90 Seconds Between Sets
Narrow Grip Chest Supported Row
4 Sets
6-10 Reps
90 Seconds Between Sets
Dumbbell Incline Bench Press
3 Sets
10-15 Reps
90 Seconds Between Sets
Underhand Grip Lat Pulldown
3 Sets
8-12 Reps
90 Seconds Between Sets
Superset
3 Supersets
90 Seconds Between Supersets
Cable Rope Overhead Tricep Extension
10-15 Reps
Cable Rope Face Pull
10-20 Reps